{"id":7642,"date":"2025-04-23T13:41:53","date_gmt":"2025-04-23T13:41:53","guid":{"rendered":"https:\/\/itwsport.com\/?p=7642"},"modified":"2025-11-19T14:20:46","modified_gmt":"2025-11-19T14:20:46","slug":"com-ha-de-ser-la-nutricio-dels-jugadors-de-voleibol","status":"publish","type":"post","link":"https:\/\/itwsport.com\/ca\/com-ha-de-ser-la-nutricio-dels-jugadors-de-voleibol\/","title":{"rendered":"Com ha de ser la nutrici\u00f3 dels jugadors de voleibol? - ITW Sport"},"content":{"rendered":"<p>El voleibol exigeix molt m\u00e9s que t\u00e8cnica. Requereix una preparaci\u00f3 f\u00edsica precisa i una estrat\u00e8gia nutricional dissenyada per respondre als est\u00edmuls d\u2019alta intensitat propis d\u2019aquest esport.&nbsp;<\/p>\n\n\n\n<p>Els salts explosius, els despla\u00e7aments curts i repetits, aix\u00ed com la necessitat constant de mantenir la concentraci\u00f3 mental, sotmeten el cos a un estr\u00e8s significatiu. La dieta d\u2019un jugador de voleibol no \u00e9s un complement, \u00e9s la base que sost\u00e9 el seu rendiment.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Les demandes fisiol\u00f2giques del voleibol<\/h2>\n\n\n\n<p>Tot i ser un esport d\u2019equip, l\u2019impacte metab\u00f2lic \u00e9s individual. La intensitat intermitent \u2014pr\u00f2pia del joc\u2014 implica que tant els sistemes anaer\u00f2bics com els aer\u00f2bics estiguin actius de manera cont\u00ednua, en cicles curts per\u00f2 exigents.<\/p>\n\n\n\n<p>Un <a href=\"https:\/\/www.renhyd.org\/renhyd\/article\/view\/3\">estudi<\/a> realitzat amb jugadores professionals de la superlliga espanyola durant 16 setmanes d\u2019entrenament en fase competitiva va revelar que moltes esportistes presentaven una ingesta energ\u00e8tica inferior a la recomanada per al seu nivell d\u2019activitat f\u00edsica. Aquest d\u00e8ficit pot comprometre tant el rendiment com la recuperaci\u00f3, per aix\u00f2 \u00e9s crucial assegurar un aport cal\u00f2ric adequat.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Necessitats cal\u00f2riques dels jugadors de voleibol<\/h2>\n\n\n\n<p>Cada atleta \u00e9s un cas \u00fanic. La quantitat d\u2019energia que ha de consumir un jugador dependr\u00e0 de m\u00faltiples variables: la seva posici\u00f3 a la pista, la c\u00e0rrega d\u2019entrenaments setmanals, la fase del calendari competitiu, la seva composici\u00f3 corporal i, per descomptat, els seus objectius esportius (augment de massa muscular, manteniment o definici\u00f3).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Hidrats de carboni<\/h3>\n\n\n\n<p class=\"translation-block\">Per a una disciplina que exigeix explosivitat i repeticions intenses, els hidrats de carboni han de representar una part important de la dieta. En termes generals, es recomana que el <strong>40%<\/strong> del total cal\u00f2ric provingui d\u2019aquest grup, tot i que el tipus d\u2019hidrat de carboni \u00e9s rellevant.<\/p>\n\n\n\n<p>S\u2019han de prioritzar:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tub\u00e8rculs (patata, moniato)<\/li>\n\n\n\n<li>Civada i arr\u00f2s integral<\/li>\n\n\n\n<li>Llegums<\/li>\n\n\n\n<li>Fruita sencera i verdures<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>L\u2019objectiu no \u00e9s nom\u00e9s reposar energia, sin\u00f3 mantenir estables els nivells de glucosa durant l\u2019esfor\u00e7.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Prote\u00efnes<\/h3>\n\n\n\n<p class=\"translation-block\">L\u2019exig\u00e8ncia muscular del voleibol implica microlesions constants que han de ser reparades de manera eficient, per la qual cosa el rang de prote\u00efnes recomanat ronda el <strong>30%<\/strong> del total cal\u00f2ric. A m\u00e9s, el moment de consum \u00e9s gaireb\u00e9 tan important com la quantitat.<\/p>\n\n\n\n<p>Fonts fiables:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ous, peixos, carns magres<\/li>\n\n\n\n<li>Llets naturals<\/li>\n\n\n\n<li>Llegums combinades (especialment en dietes vegetals)<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>Idealment, la ingesta proteica hauria de comen\u00e7ar dins dels 30 minuts posteriors al partit o entrenament. \u00c9s en aquesta finestra quan el cos absorbeix amb m\u00e9s efic\u00e0cia els nutrients necessaris per a la reconstrucci\u00f3 muscular.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/itwsport.com\/wp-content\/uploads\/2025\/04\/nutricion-voleibol.webp\" alt=\"Imatge d&#039;aliments saludables per a un millor entrenament al campus de voleibol\" class=\"wp-image-7644\" srcset=\"https:\/\/itwsport.com\/wp-content\/uploads\/2025\/04\/nutricion-voleibol.webp 800w, https:\/\/itwsport.com\/wp-content\/uploads\/2025\/04\/nutricion-voleibol-300x200.webp 300w, https:\/\/itwsport.com\/wp-content\/uploads\/2025\/04\/nutricion-voleibol-768x512.webp 768w, https:\/\/itwsport.com\/wp-content\/uploads\/2025\/04\/nutricion-voleibol-18x12.webp 18w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>L'objectiu no \u00e9s nom\u00e9s reposar energia, sin\u00f3 mantenir estables els nivells de glucosa durant l'esfor\u00e7. (Font: Freepik)<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Grasses Saludables<\/h3>\n\n\n\n<p>Les grasses de qualitat s\u00f3n claus en la dieta d\u2019un jugador de voleibol per mantenir els nivells hormonals i assegurar un subministrament energ\u00e8tic prolongat. Tamb\u00e9 ajuden a absorbir certes vitamines essencials.<\/p>\n\n\n\n<p class=\"translation-block\">Es recomana que ocupin aproximadament el <strong>30%<\/strong> de la ingesta total, provinents de:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Olis vegetals crus (oliva, lli)<\/li>\n\n\n\n<li>Fruits secs i llavors<\/li>\n\n\n\n<li>Peixos blau<\/li>\n\n\n\n<li>Alvocat<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Hidrataci\u00f3<\/h3>\n\n\n\n<p>La deshidrataci\u00f3 afecta directament la funci\u00f3 cognitiva, el temps de reacci\u00f3 i la coordinaci\u00f3 neuromuscular. \u00c9s a dir: impacta de manera directa en el joc.<\/p>\n\n\n\n<p class=\"translation-block\"><strong>Abans de competir:<\/strong> Ingerir entre 400 i 600 ml d\u2019aigua entre 2 i 3 hores abans.<\/p>\n\n\n\n<p class=\"translation-block\"><strong>Durant el partit:<\/strong> Petits glops cada 15-20 minuts. En climes c\u00e0lids o sessions llargues, incorporar elect\u00f2lits.<\/p>\n\n\n\n<p class=\"translation-block\"><strong>Despr\u00e9s de l\u2019esfor\u00e7:<\/strong> La rehidrataci\u00f3 ha de ser progressiva i basada en el pes perdut. Si el partit va ser intens, una beguda isot\u00f2nica pot accelerar la recuperaci\u00f3.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sincronitzaci\u00f3 nutricional: quan i qu\u00e8 han de menjar els jugadors de voleibol<\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th><strong>Moment<\/strong><\/th><th><strong>Qu\u00e8 menjar i beure<\/strong><\/th><th><strong>Exemple pr\u00e0ctic<\/strong><\/th><\/tr><\/thead><tbody><tr><td><br>Abans de l\u2019esfor\u00e7 (3-4 h)<\/td><td class=\"translation-block\">Hidrats de carboni complexos<br>Prote\u00efnes moderades<br>Baixa en greixos i fibra<br>Bona hidrataci\u00f3<\/td><td>Arr\u00f2s integral amb pit de pollastre + 1 pl\u00e0tan + aigua<\/td><\/tr><tr><td><br>Durant l\u2019esfor\u00e7<\/td><td class=\"translation-block\">Fruites d\u2019absorci\u00f3 r\u00e0pida<br>Begudes esportives si hi ha una alta exig\u00e8ncia<\/td><td>Mig pl\u00e0tan o panses + glops de beguda isot\u00f2nica<\/td><\/tr><tr><td><br>Despr\u00e9s de l\u2019esfor\u00e7 (30-60 min)<\/td><td class=\"translation-block\">Prote\u00efnes d'alta qualitat<br>Hidrats de carboni simples<br>Reposici\u00f3 de l\u00edquids i elect\u00f2lits<\/td><td>Batut amb llet, pl\u00e0tan i prote\u00efna + un grapadet de fruits secs + beguda isot\u00f2nica<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Nutrici\u00f3 aplicada a l\u2019alt rendiment del Campus d\u2019Estiu de Voleibol ITW Sport<\/h2>\n\n\n\n<p>Sabem que el rendiment a la pista no dep\u00e8n \u00fanicament del talent o la t\u00e8cnica. H\u00e0bits com una bona alimentaci\u00f3, el descans i la hidrataci\u00f3 tamb\u00e9 influeixen directament en el rendiment.<\/p>\n\n\n\n<p>Al <a href=\"https:\/\/itwsport.com\/ca\/campus-tecnificacio-estiu-voleibol\/\">Campus de Tecnificaci\u00f3 d\u2019Estiu de Voleibol<\/a>, el nostre focus est\u00e0 posat a l&#039;entrenament espec\u00edfic de voleibol, amb sessions dissenyades per millorar la t\u00e8cnica, la presa de decisions i la condici\u00f3 f\u00edsica. A m\u00e9s, busquem generar consci\u00e8ncia entre els esportistes sobre la import\u00e0ncia de cuidar tots els aspectes que impacten en la seva evoluci\u00f3, incloent-hi pautes b\u00e0siques sobre <a href=\"https:\/\/itwsport.com\/ca\/nutricio-esportiva-barcelona\/\">nutrici\u00f3 esportiva<\/a>, recuperaci\u00f3 i estil de vida.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusi\u00f3<\/h2>\n\n\n\n<p>Una alimentaci\u00f3 ben planificada forma part de l\u2019entrenament. Per a aquells que practiquen voleibol de manera competitiva, aix\u00f2 no \u00e9s opcional. La combinaci\u00f3 d\u2019energia disponible, prote\u00efnes suficients, grasses saludables i hidrataci\u00f3 estrat\u00e8gica pot marcar la difer\u00e8ncia entre un partit m\u00e9s o una temporada completa al m\u00e0xim nivell.<\/p>","protected":false},"excerpt":{"rendered":"<p>El voleibol exigeix molt m\u00e9s que t\u00e8cnica. Requereix una preparaci\u00f3 f\u00edsica precisa i una estrat\u00e8gia nutricional dissenyada per respondre als est\u00edmuls d&#039;alta intensitat propis d&#039;aquest esport. Salts explosius, despla\u00e7aments curts i repetits, aix\u00ed com una necessitat constant de mantenir la concentraci\u00f3 mental, col\u00b7loquen el cos sota un estr\u00e8s significatiu. La dieta [\u2026]<\/p>","protected":false},"author":1,"featured_media":7644,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[53,52],"tags":[],"class_list":["post-7642","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion","category-voleibol"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00bfC\u00f3mo debe ser la nutrici\u00f3n de los jugadores de voleibol? - ITW Sport<\/title>\n<meta name=\"description\" content=\"La nutrici\u00f3n de los jugadores de voleibol debe ser integral y espec\u00edfica a cada jugador. 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