{"id":8642,"date":"2026-09-01T09:00:00","date_gmt":"2026-09-01T07:00:00","guid":{"rendered":"https:\/\/trevollleida.com\/?p=8642"},"modified":"2026-08-31T13:55:02","modified_gmt":"2026-08-31T11:55:02","slug":"dieta-massa-muscular-3-pilars-vitals","status":"publish","type":"post","link":"https:\/\/trevollleida.com\/es\/blog\/dieta-massa-muscular-3-pilars-vitals\/","title":{"rendered":"Dieta para ganar masa muscular: Claves para una hipertrofia efectiva y natural"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"8642\" class=\"elementor elementor-8642\" 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\/dieta-massa-muscular-3-pilars-vitals\/\">Dieta per guanyar massa muscular: claus per a una hipertr\u00f2fia efectiva i natural<\/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;\">La dieta per guanyar massa muscular \u00e9s, juntament amb l&#8217;entrenament i el descans, un dels tres pilars que determinen si el teu cos construeix teixit muscular o simplement es mant\u00e9. L&#8217;alimentaci\u00f3, juntament amb l&#8217;entrenament i la recuperaci\u00f3, \u00e9s un dels principals factors que condicionen la capacitat de guanyar massa muscular.<\/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\/strong-woman-lifting-weights-at-the-gym-2026-03-20-01-00-23-utc-scaled.jpg\" title=\"Strong athletic lady getting ready for the weight-lifting workout\" alt=\"Dieta per guanyar massa muscular claus per a una hipertr\u00f2fia efectiva i natural\" 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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El teu cos necessita materials (prote\u00efna) i energia disponible per poder usar-los en la reparaci\u00f3 i el creixement del teixit muscular.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Un aport energ\u00e8tic suficient facilita l&#8217;adaptaci\u00f3 a l&#8217;entrenament i pot afavorir el guany de massa muscular. En moltes persones, especialment quan l&#8217;objectiu prioritari \u00e9s maximitzar el guany muscular, un petit super\u00e0vit energ\u00e8tic pot ser \u00fatil, encara que no \u00e9s imprescindible en totes les situacions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Un super\u00e0vit excessiu pot afavorir una major acumulaci\u00f3 de greix, mentre que un aport energ\u00e8tic insuficient pot limitar el potencial de guany muscular.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">La clau \u00e9s en un excedent moderat i sostingut en el temps, ajustat a la teva activitat, el teu metabolisme i el teu objectiu. \u00c9s el que en el sector es coneix com a dieta de volum net: menjar m\u00e9s, per\u00f2 amb criteri, prioritzant aliments nutritius per sobre de les calories buides.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A la pr\u00e0ctica, sol ser preferible utilitzar un super\u00e0vit moderat i ajustar la ingesta segons l&#8217;evoluci\u00f3 del pes, el rendiment i la composici\u00f3 corporal, buscant maximitzar el guany de massa muscular i limitar l&#8217;augment innecessari de greix.<\/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\/dieta-massa-muscular-3-pilars-vitals\/\">Els 3 pilars de la dieta de volum<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4081a32 e-con-full e-flex e-con e-child\" data-id=\"4081a32\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-66f193a elementor-widget elementor-widget-heading\" data-id=\"66f193a\" 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\/dieta-massa-muscular-3-pilars-vitals\/\">Prote\u00efnes: el ma\u00f3 del m\u00fascul. Fonts de qualitat (animal i vegetal)<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c2a053b elementor-widget elementor-widget-text-editor\" data-id=\"c2a053b\" 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 prote\u00efna aporta els amino\u00e0cids necessaris per a la s\u00edntesi i el manteniment de les prote\u00efnes musculars, processos especialment rellevants durant l&#8217;adaptaci\u00f3 a l&#8217;entrenament de for\u00e7a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Una ingesta insuficient de prote\u00efna pot limitar la resposta adaptativa a l&#8217;entrenament i dificultar el guany o la conservaci\u00f3 de la massa muscular.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pot ser \u00fatil distribuir la ingesta de prote\u00efna entre diversos \u00e0pats al llarg del dia, en lloc de concentrar-la gaireb\u00e9 tota en una sola presa.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Com a refer\u00e8ncia pr\u00e0ctica, una ingesta d&#8217;aproximadament 1,6\u20132,2 g de prote\u00efna per kg de pes corporal al dia sol ser suficient per a la majoria de persones que entrenen for\u00e7a i busquen maximitzar el guany de massa muscular.<\/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\/dieta-massa-muscular-3-pilars-vitals\/\">Carbohidrats: el combustible per entrenar pesat<\/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;\">Els carbohidrats constitueixen una font important d&#8217;energia per a l&#8217;entrenament de for\u00e7a i contribueixen a mantenir els dip\u00f2sits de glicogen muscular.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Una disponibilitat adequada de carbohidrats pot ser especialment important quan el volum o la freq\u00fc\u00e8ncia d&#8217;entrenament s\u00f3n elevats, ja que ajuda a mantenir el rendiment i la disponibilitat de glicogen muscular.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Arr\u00f2s, patata, civada, pasta integral, llegums i fruita s\u00f3n bones fonts de carbohidrats i poden formar part d&#8217;una alimentaci\u00f3 orientada al guany muscular.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">La quantitat s&#8217;ha d&#8217;individualitzar segons la despesa energ\u00e8tica, el volum d&#8217;entrenament i l&#8217;objectiu. Com a refer\u00e8ncia pr\u00e0ctica, al voltant de 3\u20135 g de carbohidrats per kg de pes corporal al dia pot ser adequat per a moltes persones durant una fase de guany, encara que les necessitats individuals poden variar.<\/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-341c433 e-con-full e-flex e-con e-child\" data-id=\"341c433\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5525b63 elementor-widget elementor-widget-heading\" data-id=\"5525b63\" 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\/dieta-massa-muscular-3-pilars-vitals\/\">Greixos saludables: regulaci\u00f3 hormonal i salut<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0a95f9f elementor-widget elementor-widget-text-editor\" data-id=\"0a95f9f\" 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;\">Els greixos s\u00f3n essencials per a la salut i participen en nombrosos processos fisiol\u00f2gics, incl\u00f2s el metabolisme de les hormones esteroides. Tanmateix, consumir m\u00e9s greix no implica necess\u00e0riament produir m\u00e9s testosterona ni guanyar m\u00e9s m\u00fascul.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">L&#8217;oli d&#8217;oliva verge extra, l&#8217;alvocat, els fruits secs, el peix blau i els ous poden formar part d&#8217;una alimentaci\u00f3 saludable i aportar greixos d&#8217;inter\u00e8s nutricional.<\/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\/dieta-massa-muscular-3-pilars-vitals\/\">L'enfocament \"Food First\": menjar real vs. suplements<\/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;\">L&#8217;enfocament \u00abfood first\u00bb consisteix a utilitzar els aliments com a base de l&#8217;estrat\u00e8gia nutricional i rec\u00f3rrer als suplements quan aportin una utilitat concreta.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Abans de rec\u00f3rrer a suplements, conv\u00e9 comprovar que l&#8217;alimentaci\u00f3, l&#8217;entrenament i la recuperaci\u00f3 estan adequadament estructurats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">L&#8217;alimentaci\u00f3 hauria de constituir la base de l&#8217;estrat\u00e8gia nutricional, encara que determinats suplements poden ser \u00fatils en situacions concretes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Entre els suplements amb m\u00e9s suport cient\u00edfic per a persones que entrenen for\u00e7a es troba la creatina monohidrat, especialment per la seva capacitat per millorar el rendiment en esfor\u00e7os d&#8217;alta intensitat i afavorir les adaptacions a l&#8217;entrenament.<\/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\/dieta-massa-muscular-3-pilars-vitals\/\">Exemple d'\u00e0pats per augmentar m\u00fascul (dia tipus)<\/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;\">No \u00e9s una plantilla r\u00edgida, sin\u00f3 un exemple orientatiu. Les quantitats s&#8217;han d&#8217;individualitzar segons el pes corporal, la despesa energ\u00e8tica, el volum d&#8217;entrenament, l&#8217;objectiu i l&#8217;evoluci\u00f3 de la composici\u00f3 corporal.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Esmorzar:<\/b><span style=\"font-weight: 400;\"> civada amb llet o beguda vegetal, pl\u00e0tan i un grapat de fruits secs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mig mat\u00ed:<\/b><span style=\"font-weight: 400;\"> iogurt natural amb fruita o un parell d&#8217;ous cuits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinar:<\/b><span style=\"font-weight: 400;\"> arr\u00f2s o patata, pit de pollastre o llegum, verdura i oli d&#8217;oliva.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Berenar:<\/b><span style=\"font-weight: 400;\"> entrep\u00e0 de pa integral amb tonyina o hummus, o batut casol\u00e0 de fruita i l\u00e0ctic.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sopar:<\/b><span style=\"font-weight: 400;\"> peix o carn magra, acompanyat de verdura i una raci\u00f3 d&#8217;hidrat (pasta integral, quinoa o pa).<\/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\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\/dieta-massa-muscular-3-pilars-vitals\/\">Errors comuns que frenen el creixement muscular<\/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;\">Concentrar gaireb\u00e9 tota la prote\u00efna en un sol \u00e0pat: encara que l&#8217;organisme pot digerir i absorbir grans quantitats de prote\u00efna, distribuir-la entre diversos \u00e0pats pot ser una estrat\u00e8gia \u00fatil per afavorir diversos est\u00edmuls de s\u00edntesi de prote\u00efna muscular al llarg del dia.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eliminar innecess\u00e0riament els carbohidrats o reduir excessivament els greixos pot dificultar una alimentaci\u00f3 adequada per al rendiment, la recuperaci\u00f3 i la salut.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Buscar resultats immediats: la hipertr\u00f2fia \u00e9s un proc\u00e9s progressiu l&#8217;evoluci\u00f3 del qual s&#8217;ha de valorar a mitj\u00e0 i llarg termini.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">La dieta no substitueix l&#8217;entrenament: per maximitzar la hipertr\u00f2fia, una ingesta energ\u00e8tica i proteica adequada ha d&#8217;acompanyar un programa d&#8217;entrenament de for\u00e7a progressiu i ben estructurat, juntament amb 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\/dieta-massa-muscular-3-pilars-vitals\/\">El teu pla d'hipertr\u00f2fia personalitzat a Tr\u00e8vol Lleida<\/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 cos, rutina i objectiu s\u00f3n diferents, i una dieta per guanyar massa muscular gen\u00e8rica nom\u00e9s arriba fins a cert punt. Si vols saber exactament quanta prote\u00efna, energia i quina distribuci\u00f3 d&#8217;\u00e0pats necessita el teu cas concret, a Tr\u00e8vol Lleida pots sol\u00b7licitar una valoraci\u00f3 nutricional personalitzada amb el nostre equip. \u00c9s la forma m\u00e9s directa de deixar d&#8217;improvisar i comen\u00e7ar a construir resultats reals, sense dependre de suplements ni de dietes copiades d&#8217;internet.<\/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-e0810b6 elementor-widget elementor-widget-video\" data-id=\"e0810b6\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=5IvwQ-OV5eQ&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\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                        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                                     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                <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 dieta para ganar masa muscular es, junto al entrenamiento y el descanso, uno de los tres pilares que determinan si tu cuerpo construye tejido muscular o simplemente se mantiene.\nLa alimentaci\u00f3n, junto al entrenamiento y la recuperaci\u00f3n, es uno de los principales factores que condicionan la capacidad de ganar masa muscular.<\/p>","protected":false},"author":10,"featured_media":8675,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9,10,12],"tags":[],"class_list":["post-8642","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salut","category-entrenament","category-nutricio"],"_links":{"self":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/8642","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=8642"}],"version-history":[{"count":20,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/8642\/revisions"}],"predecessor-version":[{"id":8686,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/8642\/revisions\/8686"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media\/8675"}],"wp:attachment":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media?parent=8642"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/categories?post=8642"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/tags?post=8642"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}