{"id":6882,"date":"2012-03-04T20:29:00","date_gmt":"2012-03-04T20:29:00","guid":{"rendered":"http:\/\/pruebas.impelmarket.es\/adrianaduelo\/?p=6882"},"modified":"2015-02-20T10:52:28","modified_gmt":"2015-02-20T10:52:28","slug":"dieta-per-lentrenament-en-triatlo","status":"publish","type":"post","link":"https:\/\/www.adrianaduelo.com\/ca\/dieta-per-lentrenament-en-triatlo\/","title":{"rendered":"Dieta per l&#8217;entrenament en Triatl\u00f3"},"content":{"rendered":"<p style=\"text-align: justify;\"><span style=\"color: #cc0000;\"><b>Com havia prom\u00e8s, ja est\u00e0 aqui el primer article sobre qu\u00e8 ha de tenir en compte <\/b><\/span><span style=\"color: #cc0000;\"><b>un esportista de triatl\u00f3 per portar una <\/b><\/span><span style=\"color: #cc0000;\"><b>correcta alimentaci\u00f3.<\/b><b>\u00a0<\/b><\/span>\u00c9s important recordar que un esportista d&#8217;aquest nivell fa un gast cal\u00f2ric molt elevat, ja sigui en etapa d&#8217;entrenament de baixa-moderada intensitat, com en fase d&#8217;entrenament pre-ironman. Dit aix\u00f2, caldr\u00e0 fer una dieta adaptada a cada situaci\u00f3 i a cada persona.<\/p>\n<p style=\"text-align: justify;\">En els\u00a0<b>primers mesos<\/b> de preparaci\u00f3 per una prova com el triatl\u00f3n s&#8217;arriben a fer de <b>12 a 15 hores setmanals<\/b> d&#8217;entrenament.\u00a0Posteriorment, a mesura que es va aproximant el dia de la prova, l&#8217;entrenament arriba a ser de\u00a0<b>20 a 30 hores setmanals<\/b>.<span style=\"color: #990000;\"><span style=\"text-decoration: underline;\">En una setmana d&#8217;entrenament de <b>baixa-moderada intensitat<\/b> la dieta ha de tenir en compte<\/span>:<\/span><\/p>\n<p>1. <b>Aport d&#8217;hidrat de carboni (HC)<\/b>: de <b><span style=\"color: #38761d;\">5-7g\/Kg de pes\/dia<\/span><\/b>. \u00c9s a dir, una dona de 55Kg hauria de consumir en un dia 300g d&#8217;HC aprox. (60g 1 hora abans de l&#8217;exercici i 240g 4 hores despr\u00e9s).<\/p>\n<p>2. <b>Aportar combustible abans de l&#8217;entrenament<\/b>: <b><span style=\"color: #38761d;\">HC<\/span><\/b>. Depenent de l&#8217;hora en la que es faci l&#8217;exercici, l&#8217;aliment ser\u00e0 un o altre. En un entrenament de mat\u00ed es podria prendre un <span style=\"text-decoration: underline;\">batut o un pl\u00e0tan<\/span>, al migdia <span style=\"text-decoration: underline;\">mig entrep\u00e0<\/span>, per la tarda una <span style=\"text-decoration: underline;\">barreta energ\u00e8tica<\/span> i per la nit unes <span style=\"text-decoration: underline;\">torrades, pa o pl\u00e0tan<\/span>.<\/p>\n<p style=\"text-align: justify;\">3. <b>Fer una correcta recuperaci\u00f3 despr\u00e9s de l&#8217;entrenament<\/b>:\u00a0<span style=\"color: #38761d;\"><b>HC + Aigua + Prote\u00efna <\/b>(de 3-4 parts d&#8217;HC per 1 de prote\u00efna).<\/span>\u00a0Una opci\u00f3 molt recomanada \u00e9s <span style=\"text-decoration: underline;\">llet amb <\/span><i style=\"text-decoration: underline;\">colacao<\/i>, tamb\u00e9 seria bona opci\u00f3 un <span style=\"text-decoration: underline;\">pl\u00e0tan i una beguda isot\u00f2nica<\/span>.<\/p>\n<p style=\"text-align: justify;\">\u00a04. <b>Suplementaci\u00f3<\/b>: S&#8217;han descrit diversos suplements per millorar la rendibilitat i evitar fractures, com la <b>glutamina, la vitamina C, el ferro, l&#8217;omega 3 i la vitamina E, el calci i la vitamina D.\u00a0<\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Com havia prom\u00e8s, ja est\u00e0 aqui el primer article sobre qu\u00e8 ha de tenir en compte un esportista de triatl\u00f3 per portar una correcta alimentaci\u00f3.\u00a0\u00c9s important recordar que un esportista [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":7054,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[81],"tags":[],"_links":{"self":[{"href":"https:\/\/www.adrianaduelo.com\/ca\/wp-json\/wp\/v2\/posts\/6882"}],"collection":[{"href":"https:\/\/www.adrianaduelo.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.adrianaduelo.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.adrianaduelo.com\/ca\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.adrianaduelo.com\/ca\/wp-json\/wp\/v2\/comments?post=6882"}],"version-history":[{"count":2,"href":"https:\/\/www.adrianaduelo.com\/ca\/wp-json\/wp\/v2\/posts\/6882\/revisions"}],"predecessor-version":[{"id":8109,"href":"https:\/\/www.adrianaduelo.com\/ca\/wp-json\/wp\/v2\/posts\/6882\/revisions\/8109"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.adrianaduelo.com\/ca\/wp-json\/wp\/v2\/media\/7054"}],"wp:attachment":[{"href":"https:\/\/www.adrianaduelo.com\/ca\/wp-json\/wp\/v2\/media?parent=6882"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.adrianaduelo.com\/ca\/wp-json\/wp\/v2\/categories?post=6882"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.adrianaduelo.com\/ca\/wp-json\/wp\/v2\/tags?post=6882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}