{"id":2736,"date":"2023-02-07T06:50:54","date_gmt":"2023-02-07T05:50:54","guid":{"rendered":"https:\/\/v2.logmeal.com\/el-poder-dels-apats-despres-de-lentrenament"},"modified":"2023-02-07T06:50:54","modified_gmt":"2023-02-07T05:50:54","slug":"el-poder-dels-apats-despres-de-lentrenament","status":"publish","type":"post","link":"https:\/\/v2.logmeal.com\/ca\/el-poder-dels-apats-despres-de-lentrenament","title":{"rendered":"El poder dels \u00e0pats despr\u00e9s de l\u2019entrenament"},"content":{"rendered":"<p><span style=\"font-weight: 300;\">Fer un \u00e0pat o refrigeri nutritiu despr\u00e9s d\u2019entrenar \u00e9s una part important de qualsevol rutina d\u2019exercici. Una elecci\u00f3 adequada pot ajudar a reposar les reserves d\u2019energia, reparar el teixit muscular i afavorir la recuperaci\u00f3.<\/span><\/p>\n<h2><span style=\"font-weight: 300;\">Quins nutrients s\u00f3n clau en els \u00e0pats despr\u00e9s de l\u2019entrenament?<\/span><\/h2>\n<h3><\/h3>\n<h3><b>Les prote\u00efnes<\/b><\/h3>\n<p><a href=\"https:\/\/blog.logmeal.es\/are-you-getting-enough-protein\/\" rel=\"noopener\"><b>Les prote\u00efnes<\/b><\/a><span style=\"font-weight: 300;\"> s\u00f3n essencials per a la recuperaci\u00f3 muscular. Durant l\u2019exercici, les fibres musculars es poden danyar, i les prote\u00efnes s\u00f3n necess\u00e0ries per reparar-les i reconstruir-les. Tenen un paper fonamental en el guany de massa muscular i s\u00f3n saciants. \u00c9s important incloure entre 20 i 30 grams de prote\u00efnes als \u00e0pats o refrigeris despr\u00e9s d\u2019entrenar. Algunes opcions riques en prote\u00efnes s\u00f3n les carns magres, el peix, els ous, els llegums, la fruita seca i els lactis.<\/span><\/p>\n<h3><\/h3>\n<h3><b>Els hidrats de carboni<\/b><\/h3>\n<p><b>Els hidrats de carboni<\/b><span style=\"font-weight: 300;\"> s\u00f3n importants per reposar les reserves de glicogen dels m\u00fasculs, que s\u2019esgoten durant l\u2019exercici. El glicogen \u00e9s la forma en qu\u00e8 s\u2019emmagatzema la glucosa i la principal font d\u2019energia muscular durant l\u2019activitat f\u00edsica intensa. Consumir hidrats de carboni despr\u00e9s de fer exercici ajuda a recuperar-ne els nivells i afavoreix la recuperaci\u00f3. La quantitat dep\u00e8n de la dieta global, els objectius i el tipus i la durada de l\u2019activitat f\u00edsica. Algunes bones opcions s\u00f3n la patata bullida, l\u2019arr\u00f2s o la fruita.<\/span><\/p>\n<p><span style=\"font-weight: 300;\">La proporci\u00f3 de prote\u00efnes i hidrats de carboni dep\u00e8n del tipus d\u2019entrenament i pot variar d\u20191:1 a 1:3 (prote\u00efnes:hidrats de carboni).<\/span><\/p>\n<p><span style=\"font-weight: 300;\">A m\u00e9s, \u00e9s important <\/span><b>mantenir una bona<\/b> <b>hidrataci\u00f3<\/b><span style=\"font-weight: 300;\"> abans, durant i despr\u00e9s de l\u2019entrenament. En entrenar es perd for\u00e7a aigua a trav\u00e9s de la suor. Per aix\u00f2, \u00e9s especialment indicat beure aigua o l\u00edquids rics en electr\u00f2lits.<\/span><\/p>\n<h2><span style=\"font-weight: 300;\">Exemples d\u2019\u00e0pats despr\u00e9s de l\u2019entrenament<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 300;\">Pit de pollastre a la planxa amb verdures al vapor i patates al forn.<\/span><\/li>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 300;\">Iogurt natural amb fruita fresca i un grapat de fruita seca. Tamb\u00e9 pots utilitzar iogurt proteic o formatge cottage.<\/span><\/li>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 300;\">Truita, ous remenats o ous durs amb torrades. Hi pots afegir verdures com bolets, tom\u00e0quets, esp\u00e0rrecs o espinacs. Per aportar-hi m\u00e9s prote\u00efnes, afegeix-hi pernil, formatge, gambes o hummus.<\/span><\/li>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 300;\">Entrep\u00e0 de tonyina o pollastre. Evita els pans refinats amb sucres afegits. Tria pa integral i una font de prote\u00efna magra.\u00a0<\/span><\/li>\n<li style=\"font-weight: 300;\" aria-level=\"1\"><span style=\"font-weight: 300;\">Un batut proteic amb una mesura de prote\u00efna de s\u00e8rum de llet o vegetal en pols, una tassa de llet i una mica de fruita.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 300;\">Consulta un dietista-nutricionista col\u00b7legiat si vols m\u00e9s assessorament o valorar si necessites suplements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Un bon \u00e0pat despr\u00e9s de l\u2019entrenament pot ajudar a optimitzar la recuperaci\u00f3 i el rendiment. Tanmateix, no oblidis que el que menges durant la resta del dia tamb\u00e9 compta. <\/span><a href=\"https:\/\/blog.logmeal.es\/logging-meals\/\" rel=\"noopener\"><b>Registra els macronutrients i les calories<\/b><\/a><span style=\"font-weight: 300;\"> per assegurar-te que assoleixes les ingestes di\u00e0ries recomanades.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 300;\">Amb LogMeal APP pots fer un seguiment digital de la dieta fotografiant els \u00e0pats. L\u2019aplicaci\u00f3 desa totes les ingestes registrades amb la informaci\u00f3 nutricional.<\/span><\/p>\n<h2 style=\"text-align: center;\"><strong>Descarrega gratu\u00eftament LogMeal APP<\/strong><\/h2>\n<h2 style=\"text-align: center;\"><strong> <img decoding=\"async\" class=\"alignnone wp-image-53\" src=\"https:\/\/v2.logmeal.com\/wp-content\/uploads\/2026\/08\/LogMeal-APP-logo-black-ok-300x112.png\" alt=\"LogMeal-APP-logo-black-ok\" width=\"151\" height=\"57\" \/><\/strong><\/h2>\n<p style=\"text-align: center;\"><a href=\"https:\/\/apps.apple.com\/app\/logmeal\/id1578738525\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"alignnone wp-image-151\" src=\"https:\/\/v2.logmeal.com\/wp-content\/uploads\/2026\/08\/appstore-eng-300x89.png\" alt=\"appstore-eng\" width=\"151\" height=\"45\" \/><\/a> \u00a0<a href=\"https:\/\/play.google.com\/store\/apps\/details?id=es.logmeal.app\" target=\"_blank\" rel=\"noreferrer noopener\"><img decoding=\"async\" class=\"alignnone wp-image-150\" src=\"https:\/\/v2.logmeal.com\/wp-content\/uploads\/2026\/08\/gplay-eng-300x89.png\" alt=\"gplay-eng\" width=\"151\" height=\"45\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Un \u00e0pat o refrigeri adequat despr\u00e9s de l\u2019entrenament pot ajudar a reposar l\u2019energia, reparar el teixit muscular i afavorir la recuperaci\u00f3. Aqu\u00ed en tens alguns exemples.<\/p>\n","protected":false},"author":1,"featured_media":2737,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[119],"tags":[130,132,137],"class_list":["post-2736","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-nutricio","tag-proteines","tag-esport"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>El poder dels \u00e0pats despr\u00e9s de l\u2019entrenament - LogMeal<\/title>\n<meta name=\"description\" content=\"Un \u00e0pat o refrigeri adequat despr\u00e9s de l\u2019entrenament pot ajudar a reposar l\u2019energia, reparar el teixit muscular i afavorir la recuperaci\u00f3. 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