{"id":7054,"date":"2023-11-29T14:29:21","date_gmt":"2023-11-29T12:29:21","guid":{"rendered":"https:\/\/www.aquasportclubs.com\/blog\/benestar-novembre-copy-copy\/"},"modified":"2024-03-01T14:17:41","modified_gmt":"2024-03-01T12:17:41","slug":"maxim-potencial-competicions","status":"publish","type":"post","link":"https:\/\/www.aquasportclubs.com\/ca\/blog\/maxim-potencial-competicions\/","title":{"rendered":"<strong>Apr\u00e8n a treure el teu m\u00e0xim potencial a les competicions<\/strong>"},"content":{"rendered":"\n<p><strong>REGLA DEL N\u00daMERO 3<\/strong><\/p>\n\n\n\n<p>Els 3 dies abans de la teva competici\u00f3, has de complir en aquests 3 \u00e0mbits:<\/p>\n\n\n\n<ul>\n<li>Bon hidrataci\u00f3<\/li>\n\n\n\n<li>Bon descans.<\/li>\n\n\n\n<li>Bona alimentaci\u00f3<\/li>\n<\/ul>\n\n\n\n<p>Si t&#8217;assegures de complir amb aquests 3 punts li donar\u00e0s al teu cos i a la teva ment totes les eines per treure el teu m\u00e0xim potencial.<\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/DSC04347-1024x683.jpg\" alt=\"\" class=\"wp-image-7050\" srcset=\"https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/DSC04347-1024x683.jpg 1024w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/DSC04347-300x200.jpg 300w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/DSC04347-768x512.jpg 768w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/DSC04347-1536x1024.jpg 1536w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/DSC04347-700x467.jpg 700w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/DSC04347-20x13.jpg 20w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/DSC04347.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<p><strong>Bona hidrataci\u00f3<\/strong><\/p>\n\n\n\n<p>Beu aigua de manera regular, fins a 2 hores abans de la competici\u00f3 limita les teves begudes per no incrementar la producci\u00f3 d&#8217;orina i evitar haver d&#8217;anar a la meitat de l&#8217;esdeveniment.<\/p>\n\n\n\n<p>Assegura&#8217;t de tenir una hidrataci\u00f3 adequada, has de prendre com a m\u00ednim: <strong>35ml d&#8217;aigua per quilo de pes.<\/strong><\/p>\n\n\n\n<p>Exemple: Una persona que pesa 70 kg: <\/p>\n\n\n\n<p>(35ml) x (70kg) = 2450 ml = 2,45 L<\/p>\n\n\n\n<ul>\n<li><em>Aix\u00f2 \u00e9s una aproximaci\u00f3 del que hauries de beure, si sents la necessitat de beure&#8217;n m\u00e9s, no hi ha cap problema. Un dia abans de la cursa es recomana consumir una beguda isot\u00f2nica al llarg del dia, juntament amb el consum d&#8217;aigua<\/em>.<\/li>\n<\/ul>\n\n\n\n<p>Durant l&#8217;esdeveniment, de les begudes que t&#8217;ofereixin, tria les begudes isot\u00f2niques amb sucre.<\/p>\n\n\n\n<p>Per acabar, per recuperar-te, beu una beguda isot\u00f2nica amb sucre i consumeix aigua de manera regular al llarg del dia.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/DSC03473-1024x683.jpg\" alt=\"\" class=\"wp-image-7052\" srcset=\"https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/DSC03473-1024x683.jpg 1024w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/DSC03473-300x200.jpg 300w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/DSC03473-768x512.jpg 768w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/DSC03473-1536x1024.jpg 1536w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/DSC03473-700x467.jpg 700w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/DSC03473-20x13.jpg 20w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/DSC03473.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<p><strong>Bon descans<\/strong><\/p>\n\n\n\n<p>El descans \u00e9s important per a la recuperaci\u00f3 f\u00edsica i mental. Aix\u00ed que, els 3 dies abans de la competici\u00f3, assegura&#8217;t de dormir correctament un temps de 7 a 8 hores.<\/p>\n\n\n\n<p>Consells:<\/p>\n\n\n\n<ul>\n<li>No mengis excessivament abans d&#8217;anar a dormir.<\/li>\n\n\n\n<li>Consumeix el teu \u00faltim \u00e0pat 2 hores abans d&#8217;anar al llit per evitar mol\u00e8sties.<\/li>\n\n\n\n<li>No beguis molta aigua abans de dormir per evitar aixecar-te a mitjanit a anar al bany.<\/li>\n\n\n\n<li>1 hora abans, no facis servir pantalles.<\/li>\n<\/ul>\n\n\n\n<p><strong>Bona alimentaci\u00f3<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-large\"><img decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/pexels-polina-kovaleva-5645159-1-1024x684.jpg\" alt=\"\" class=\"wp-image-7045\" srcset=\"https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/pexels-polina-kovaleva-5645159-1-1024x684.jpg 1024w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/pexels-polina-kovaleva-5645159-1-300x200.jpg 300w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/pexels-polina-kovaleva-5645159-1-768x513.jpg 768w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/pexels-polina-kovaleva-5645159-1-1536x1026.jpg 1536w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/pexels-polina-kovaleva-5645159-1-2048x1368.jpg 2048w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/pexels-polina-kovaleva-5645159-1-700x468.jpg 700w, https:\/\/www.aquasportclubs.com\/wp-content\/uploads\/2023\/11\/pexels-polina-kovaleva-5645159-1-20x13.jpg 20w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<p>Abans de competir, intenta que l&#8217;\u00faltim \u00e0pat sigui de 3 a 2 hores abans de l&#8217;exercici. Aquesta raci\u00f3 ha de ser lleugera, amb predomini de carbohidrats, una quantitat moderada de prote\u00efnes i molt redu\u00efda en greixos. Opta per un \u00e0pat ric en carbohidrats abans de l&#8217;activitat f\u00edsica, ja que aix\u00f2 beneficia principalment la disponibilitat de glucogen i eleva els nivells de sucre en sang, millorant aix\u00ed la funci\u00f3 cerebral.<\/p>\n\n\n\n<p>Exemples de carbohidrats:<\/p>\n\n\n\n<ul>\n<li>1 pl\u00e0tan = 25 g<\/li>\n\n\n\n<li>1 llesca de pa = 14 g<\/li>\n\n\n\n<li>1 tassa de pasta cuita = 30 g<\/li>\n\n\n\n<li>1 tassa de rissos = 50 g<\/li>\n\n\n\n<li>1 culleradeta de melmelada = 9 g<\/li>\n<\/ul>\n\n\n\n<p>Consell:<\/p>\n\n\n\n<p>Pots dividir la ingesta en 2 temps. 3 hores abans de competir, consumeix la meitat dels carbohidrats que necessites i despr\u00e9s, 2 hores abans, menja el que resta. Aix\u00ed evitem mol\u00e8sties estomacals si sents que \u00e9s massa menjar per a un sol temps de menjar. Recorda que aix\u00f2 nom\u00e9s s\u00f3n recomanacions, guia&#8217;t en les teves sensacions corporals.<\/p>\n\n\n\n<p>Despr\u00e9s de competir<\/p>\n\n\n\n<p>Cal recuperar el glucogen i el m\u00fascul, aix\u00ed que pots consumir 30 g de prote\u00efna tan aviat com sigui possible juntament amb un \u00e0pat ric en hidrats de carboni.<\/p>\n\n\n\n<p>Exemples de prote\u00efnes:<\/p>\n\n\n\n<ul>\n<li>1 cullarada mitjana de prote\u00efna en pols = 25 g<\/li>\n\n\n\n<li>120 g de pollastre, peix o vedella = 30 g<\/li>\n\n\n\n<li>1 barreta de prote\u00efna mitjana = 25 g<\/li>\n\n\n\n<li>1 got de llet o iogurt = 7 g<\/li>\n\n\n\n<li>1\/2 de lleguminoses = 7 g<\/li>\n<\/ul>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-left kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;left&quot;,&quot;id&quot;:&quot;7054&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Rate this post&quot;,&quot;legend&quot;:&quot;0\\\/5 - (0 votos)&quot;,&quot;size&quot;:&quot;22&quot;,&quot;title&quot;:&quot;&lt;strong&gt;Apr\\u00e8n a treure el teu m\\u00e0xim potencial a les competicions&lt;\\\/strong&gt;&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 0px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 17.6px;\">\n            <span class=\"kksr-muted\">Rate this post<\/span>\n    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>El triomf comen\u00e7a abans de la competici\u00f3. Al m\u00f3n de la competici\u00f3, el rendiment excepcional es aconsegueix en el conjunt d&#8217;una bona nutrici\u00f3, rep\u00f2s i hidrataci\u00f3. Apr\u00e8n-ho tot en aquest bloc\u2026<\/p>\n","protected":false},"author":4,"featured_media":7036,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[136,25],"tags":[1525,1516],"acf":[],"_links":{"self":[{"href":"https:\/\/www.aquasportclubs.com\/ca\/wp-json\/wp\/v2\/posts\/7054\/"}],"collection":[{"href":"https:\/\/www.aquasportclubs.com\/ca\/wp-json\/wp\/v2\/posts\/"}],"about":[{"href":"https:\/\/www.aquasportclubs.com\/ca\/wp-json\/wp\/v2\/types\/post\/"}],"author":[{"embeddable":true,"href":"https:\/\/www.aquasportclubs.com\/ca\/wp-json\/wp\/v2\/users\/4\/"}],"replies":[{"embeddable":true,"href":"https:\/\/www.aquasportclubs.com\/ca\/wp-json\/wp\/v2\/comments\/?post=7054"}],"version-history":[{"count":1,"href":"https:\/\/www.aquasportclubs.com\/ca\/wp-json\/wp\/v2\/posts\/7054\/revisions\/"}],"predecessor-version":[{"id":7056,"href":"https:\/\/www.aquasportclubs.com\/ca\/wp-json\/wp\/v2\/posts\/7054\/revisions\/7056\/"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.aquasportclubs.com\/ca\/wp-json\/wp\/v2\/media\/7036\/"}],"wp:attachment":[{"href":"https:\/\/www.aquasportclubs.com\/ca\/wp-json\/wp\/v2\/media\/?parent=7054"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.aquasportclubs.com\/ca\/wp-json\/wp\/v2\/categories\/?post=7054"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.aquasportclubs.com\/ca\/wp-json\/wp\/v2\/tags\/?post=7054"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}