{"id":13122,"date":"2025-02-22T17:52:30","date_gmt":"2025-02-22T16:52:30","guid":{"rendered":"https:\/\/www.genciana.es\/mejorar-rendimiento-deportivo\/"},"modified":"2026-11-05T16:19:01","modified_gmt":"2026-11-05T15:19:01","slug":"millorar-rendiment-esportiu","status":"publish","type":"post","link":"https:\/\/www.genciana.es\/ca\/millorar-rendiment-esportiu\/","title":{"rendered":"Suplements naturals per millorar el rendiment esportiu"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"13122\" class=\"elementor elementor-13122 elementor-5383\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e28e630 e-flex e-con-boxed e-con e-parent\" data-id=\"e28e630\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-834c9be elementor-widget elementor-widget-html\" data-id=\"834c9be\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"gq gb\">\r\n\r\n<nav class=\"gb-migas\" aria-label=\"Ets aqu\u00ed\"><a href=\"\/ca\/\">Inici<\/a><span>\u203a<\/span><a href=\"\/ca\/articles\/\">Articles<\/a><span>\u203a<\/span>Esport<\/nav>\r\n\r\n<header class=\"gb-hero\">\r\n  <div>\r\n    <p class=\"gq-tags\"><span>Esport<\/span><span>Suplements<\/span><\/p>\r\n    <h1 class=\"gq-h1\">Suplements naturals per millorar el rendiment esportiu<\/h1>\r\n    <p class=\"gq-intro\">El rendiment esportiu dep\u00e8n de l\u2019alimentaci\u00f3, l\u2019entrenament i el descans. Els suplements poden ser un suport extra per a l\u2019energia, la recuperaci\u00f3 i el desenvolupament muscular. Et presentem els m\u00e9s utilitzats pels esportistes.<\/p>\r\n    <div class=\"gb-meta\">\r\n      <div class=\"gb-avatar\" aria-hidden=\"true\">G<\/div>\r\n      <p><b>Equip de Diet\u00e8tica Genciana<\/b>Herbolari a Girona des de 1995 \u00b7 Actualitzat el novembre de 2026 \u00b7 6 min de lectura<\/p>\r\n    <\/div>\r\n  <\/div>\r\n  <figure><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/www.genciana.es\/wp-content\/uploads\/2025\/02\/pexels-pixabay-260352.jpg\" alt=\"Manuelles en un gimn\u00e0s\" width=\"1473\" height=\"2208\" style=\"object-position:50% 50%\"><\/figure>\r\n<\/header>\r\n\r\n<aside class=\"gb-resumen\">\r\n  <h2>En 30 segons<\/h2>\r\n  <ul>\r\n    <li>Cap suplement substitueix una bona alimentaci\u00f3, l\u2019entrenament i el descans.<\/li>\r\n    <li>La creatina \u00e9s un dels suplements esportius m\u00e9s estudiats.<\/li>\r\n    <li>La prote\u00efna ajuda a augmentar i conservar la massa muscular.<\/li>\r\n    <li>Tria segons el teu objectiu: rendiment, recuperaci\u00f3 o desenvolupament muscular.<\/li>\r\n  <\/ul>\r\n<\/aside>\r\n\r\n<nav class=\"gb-indice\" aria-label=\"En aquest article\">\r\n  <p>En aquest article:<\/p>\r\n  <a href=\"#rendimiento\">Rendiment<\/a>\r\n  <a href=\"#recuperacion\">Recuperaci\u00f3<\/a>\r\n  <a href=\"#musculo\">Desenvolupament muscular<\/a>\r\n  <a href=\"#resumen\">Taula resum<\/a>\r\n  <a href=\"#preguntas\">Preguntes<\/a>\r\n<\/nav>\r\n\r\n<section>\r\n  <div class=\"gq-head gb-txt\">\r\n    <p class=\"gn-eyebrow\">Segons el teu objectiu<\/p>\r\n    <h2 class=\"gn-h2\">Tres objectius, sis suplements<\/h2>\r\n  <\/div>\r\n  <div class=\"gq-grid gb-grid3\">\r\n    <a class=\"gq-card\" href=\"#rendimiento\"><div class=\"gq-ico\"><svg viewBox=\"0 0 24 24\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><path d=\"M13 2 3 14h9l-1 8 10-12h-9l1-8z\"\/><\/svg><\/div><h3>Rendiment i resist\u00e8ncia<\/h3><p>Creatina i L-arginina.<\/p><p class=\"gb-mas\">Veure\u2019n m\u00e9s \u2193<\/p><\/a>\r\n    <a class=\"gq-card\" href=\"#recuperacion\"><div class=\"gq-ico\"><svg viewBox=\"0 0 24 24\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><path d=\"M3 12a9 9 0 1 0 9-9 9.75 9.75 0 0 0-6.74 2.74L3 8\"\/><path d=\"M3 3v5h5\"\/><\/svg><\/div><h3>Recuperaci\u00f3 i fatiga<\/h3><p>Glutamina i amino\u00e0cids ramificats (BCAA).<\/p><p class=\"gb-mas\">Veure\u2019n m\u00e9s \u2193<\/p><\/a>\r\n    <a class=\"gq-card gq-card--dest\" href=\"#musculo\"><div class=\"gq-ico\"><svg viewBox=\"0 0 24 24\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\"><path d=\"M6.5 6.5h11\"\/><path d=\"M6.5 17.5h11\"\/><path d=\"M6 20V4\"\/><path d=\"M18 20V4\"\/><path d=\"M3 9v6\"\/><path d=\"M21 9v6\"\/><\/svg><\/div><h3>Desenvolupament muscular<\/h3><p>Prote\u00efna i recuperadors.<\/p><p class=\"gb-mas\">Veure\u2019n m\u00e9s \u2193<\/p><\/a>\r\n  <\/div>\r\n<\/section>\r\n\r\n<section id=\"rendimiento\">\r\n  <div class=\"gq-head gb-txt\">\r\n    <div class=\"gb-num\">1<\/div>\r\n    <h2 class=\"gn-h2\">Rendiment i resist\u00e8ncia<\/h2>\r\n    <p>Quan parlem de millorar el rendiment i la resist\u00e8ncia en l\u2019esport, ens referim a dos aspectes clau:<\/p>\r\n  <\/div>\r\n  <div class=\"gq-grid gb-grid2\">\r\n    <div class=\"gq-card\">\r\n      <h3>Millorar el rendiment<\/h3>\r\n      <p>Que el cos faci exercici de manera m\u00e9s eficient i efectiva.<\/p>\r\n      <ul class=\"gb-checks\">\r\n        <li><b>M\u00e9s for\u00e7a i pot\u00e8ncia:<\/b> aixecar m\u00e9s pes o guanyar explosivitat.<\/li>\r\n        <li><b>M\u00e9s velocitat i agilitat:<\/b> c\u00f3rrer m\u00e9s r\u00e0pid o moure\u2019s amb m\u00e9s precisi\u00f3.<\/li>\r\n        <li><b>Millor coordinaci\u00f3 i concentraci\u00f3:<\/b> en la t\u00e8cnica i en la competici\u00f3.<\/li>\r\n      <\/ul>\r\n    <\/div>\r\n    <div class=\"gq-card\">\r\n      <h3>Millorar la resist\u00e8ncia<\/h3>\r\n      <p>Augmentar el temps que el cos pot mantenir un esfor\u00e7 sense fatigar-se.<\/p>\r\n      <ul class=\"gb-checks\">\r\n        <li><b>Capacitat cardiovascular:<\/b> per c\u00f3rrer, nedar o anar en bicicleta.<\/li>\r\n        <li><b>Retardar la fatiga muscular:<\/b> mantenir l\u2019energia durant m\u00e9s temps.<\/li>\r\n        <li><b>Recuperar entre s\u00e8ries<\/b> o entre entrenaments.<\/li>\r\n      <\/ul>\r\n    <\/div>\r\n  <\/div>\r\n  <div class=\"gq-grid gb-grid2\">\r\n    <div class=\"gq-card gq-card--dest\">\r\n      <p class=\"gq-tags\"><span>El m\u00e9s estudiat<\/span><\/p>\r\n      <h3>Creatina<\/h3>\r\n      <p>\u00c9s un dels suplements m\u00e9s estudiats en l\u2019esport. Presa di\u00e0riament (3 g), la creatina augmenta el rendiment f\u00edsic en s\u00e8ries successives d\u2019exercicis molt intensos i de curta durada, com l\u2019aixecament de pesos o els esprints.<\/p>\r\n      <p class=\"gb-para\">Ideal per a: for\u00e7a, pot\u00e8ncia i entrenaments d\u2019alta intensitat.<\/p>\r\n      <a class=\"gb-prod\" href=\"\/ca\/producte\/creatina-monohidrat-mesh-ultrafina-neutra-200-g-nutrisport\/\">Veure Creatina Nutrisport<\/a>\r\n      <a class=\"gb-prod\" href=\"\/ca\/producte\/creatina-creapure-competition-neutra-300-g-megaplus-artesania\/\">Veure Creatina Creapure Megaplus<\/a>\r\n    <\/div>\r\n    <div class=\"gq-card\">\r\n      <p class=\"gq-tags\"><span>Abans d\u2019entrenar<\/span><\/p>\r\n      <h3>L-Arginina<\/h3>\r\n      <p>\u00c9s un amino\u00e0cid que participa en la producci\u00f3 d\u2019\u00f2xid n\u00edtric, una mol\u00e8cula relacionada amb la dilataci\u00f3 dels vasos sanguinis. Per aix\u00f2 molts esportistes la prenen abans d\u2019entrenar.<\/p>\r\n      <p class=\"gb-para\">La solen triar: esports de for\u00e7a i de resist\u00e8ncia.<\/p>\r\n      <a class=\"gb-prod\" href=\"\/ca\/producte\/l-arginina-500-mg-100-capsules-solaray\/\">Veure L-Arginina Solaray<\/a>\r\n    <\/div>\r\n  <\/div>\r\n<\/section>\r\n\r\n<section id=\"recuperacion\">\r\n  <div class=\"gb-dos\">\r\n    <div class=\"gb-txt\">\r\n      <div class=\"gb-num\">2<\/div>\r\n      <h2 class=\"gn-h2\">Recuperaci\u00f3 i alleujament de la fatiga<\/h2>\r\n      <p>S\u00f3n els processos que tenen lloc despr\u00e9s d\u2019un entrenament intens o llarg perqu\u00e8 el cos es refaci i estigui a punt per al seg\u00fcent esfor\u00e7.<\/p>\r\n      <ul class=\"gb-checks\">\r\n        <li><b>Recuperaci\u00f3 muscular:<\/b> durant l\u2019exercici intens, les fibres musculars pateixen microestrips. En reparar-se, creixen i s\u2019enforteixen.<\/li>\r\n        <li><b>Reposici\u00f3 d\u2019energia:<\/b> els m\u00fasculs fan servir glucogen (hidrats de carboni emmagatzemats). Despr\u00e9s d\u2019entrenar cal reposar-lo per no arribar cansat al seg\u00fcent entrenament.<\/li>\r\n        <li><b>Menys fatiga:<\/b> quan el m\u00fascul es repara i l\u2019energia es reposa, torna la for\u00e7a i es pot entrenar a la mateixa intensitat.<\/li>\r\n      <\/ul>\r\n    <\/div>\r\n    <div class=\"gq-grid gb-grid1\">\r\n      <div class=\"gq-card\">\r\n        <p class=\"gq-tags\"><span>Despr\u00e9s d\u2019entrenar<\/span><\/p>\r\n        <h3>Glutamina<\/h3>\r\n        <p>\u00c9s l\u2019amino\u00e0cid m\u00e9s abundant del cos. La fan servir sobretot esportistes amb entrenaments intensos i prolongats.<\/p>\r\n        <a class=\"gb-prod\" href=\"\/ca\/producte\/glutamina-concept-500-g-megaplus-artesania\/\">Veure Glutamina Concept Megaplus<\/a>\r\n        <a class=\"gb-prod\" href=\"\/ca\/producte\/l-glutamina-504-g-cien-por-cien-natural\/\">Veure L-Glutamina Cien por Cien Natural<\/a>\r\n      <\/div>\r\n      <div class=\"gq-card\">\r\n        <p class=\"gq-tags\"><span>Abans o durant<\/span><\/p>\r\n        <h3>Amino\u00e0cids ramificats (BCAA)<\/h3>\r\n        <p>Leucina, isoleucina i valina: tres amino\u00e0cids essencials que formen part de les prote\u00efnes del m\u00fascul.<\/p>\r\n        <a class=\"gb-prod\" href=\"\/ca\/producte\/bcaa-811-120-capsules-vegetals-dietmed\/\">Veure BCAA 8:1:1 Dietmed<\/a>\r\n        <a class=\"gb-prod\" href=\"\/ca\/producte\/bcaas-glutamina-concept-tropical-500-g-megaplus-artesania\/\">Veure BCAA + Glutamina Megaplus<\/a>\r\n      <\/div>\r\n    <\/div>\r\n  <\/div>\r\n<\/section>\r\n\r\n<section id=\"musculo\">\r\n  <div class=\"gq-head gb-txt\">\r\n    <div class=\"gb-num\">3<\/div>\r\n    <h2 class=\"gn-h2\">Desenvolupament muscular<\/h2>\r\n    <p>\u00c9s el proc\u00e9s pel qual els m\u00fasculs guanyen mida, for\u00e7a i resist\u00e8ncia gr\u00e0cies a l\u2019entrenament i a una nutrici\u00f3 adequada. T\u00e9 lloc gr\u00e0cies a la <strong>s\u00edntesi de prote\u00efnes musculars<\/strong>: despr\u00e9s de l\u2019exercici, el cos repara i refor\u00e7a les fibres musculars.<\/p>\r\n  <\/div>\r\n  <div class=\"gq-grid gb-grid2\">\r\n    <div class=\"gq-card\">\r\n      <p class=\"gq-tags\"><span>Despr\u00e9s d\u2019entrenar<\/span><\/p>\r\n      <h3>Prote\u00efna<\/h3>\r\n      <p>Les prote\u00efnes contribueixen a augmentar i conservar la massa muscular. N\u2019hi ha de s\u00e8rum de llet (whey) i prote\u00efnes vegetals (p\u00e8sol, soja, arr\u00f2s).<\/p>\r\n      <p class=\"gb-para\">Ideal per a: completar la dieta quan entrenes for\u00e7a o no arribes a la prote\u00efna que necessites.<\/p>\r\n      <a class=\"gb-prod\" href=\"\/ca\/producte\/iso-whey-cero-cero-neutre-450-g-nutrisport\/\">Veure Iso Whey Cero Cero Nutrisport<\/a>\r\n      <a class=\"gb-prod\" href=\"\/ca\/categoria-producte\/suplements-nutricionals\/nutricio-esportiva\/\">Veure totes les prote\u00efnes<\/a>\r\n    <\/div>\r\n    <div class=\"gq-card\">\r\n      <p class=\"gq-tags\"><span>Despr\u00e9s d\u2019entrenaments llargs<\/span><\/p>\r\n      <h3>Recuperadors i hidrataci\u00f3<\/h3>\r\n      <p>Combinen hidrats de carboni, electr\u00f2lits i, de vegades, prote\u00efna. Els hidrats de carboni contribueixen a recuperar la funci\u00f3 muscular normal despr\u00e9s d\u2019un exercici molt intens o llarg, i les begudes amb hidrats de carboni i electr\u00f2lits ajuden a mantenir el rendiment en esfor\u00e7os prolongats.<\/p>\r\n      <a class=\"gb-prod\" href=\"\/ca\/producte\/extreme-recovery-xocolata-1-kg-megaplus-artesania\/\">Veure Extreme Recovery Megaplus<\/a>\r\n      <a class=\"gb-prod\" href=\"\/ca\/producte\/hydration-isotonic-powder-llimona-918-g-nutrisport\/\">Veure Hydration Isotonic Nutrisport<\/a>\r\n    <\/div>\r\n  <\/div>\r\n<\/section>\r\n\r\n<section id=\"resumen\">\r\n  <div class=\"gq-head gb-txt\">\r\n    <p class=\"gn-eyebrow\">D\u2019un cop d\u2019ull<\/p>\r\n    <h2 class=\"gn-h2\">Taula resum<\/h2>\r\n  <\/div>\r\n  <p class=\"gb-desliza\">Llisca la taula cap als costats \u2192<\/p>\r\n  <div class=\"gb-tabla-wrap\">\r\n    <table class=\"gb-tabla\">\r\n      <thead><tr><th>Suplement<\/th><th>Objectiu<\/th><th>Quan se sol prendre<\/th><th>Per a qui<\/th><\/tr><\/thead>\r\n      <tbody>\r\n        <tr><th>Creatina<\/th><td>Rendiment en esfor\u00e7os intensos i curts<\/td><td>Cada dia, 3 g<\/td><td>For\u00e7a, esprint, esports d\u2019equip<\/td><\/tr>\r\n        <tr><th>L-Arginina<\/th><td>Rendiment<\/td><td>Abans d\u2019entrenar<\/td><td>For\u00e7a i resist\u00e8ncia<\/td><\/tr>\r\n        <tr><th>Glutamina<\/th><td>Recuperaci\u00f3<\/td><td>Despr\u00e9s d\u2019entrenar<\/td><td>Entrenaments intensos i llargs<\/td><\/tr>\r\n        <tr><th>BCAA<\/th><td>Recuperaci\u00f3 i fatiga<\/td><td>Abans o durant l\u2019entrenament<\/td><td>Resist\u00e8ncia i for\u00e7a<\/td><\/tr>\r\n        <tr><th>Prote\u00efna<\/th><td>Desenvolupament muscular<\/td><td>Despr\u00e9s d\u2019entrenar<\/td><td>For\u00e7a o dieta amb poca prote\u00efna<\/td><\/tr>\r\n        <tr><th>Recuperadors<\/th><td>Energia i hidrataci\u00f3<\/td><td>Durant o despr\u00e9s d\u2019entrenaments llargs<\/td><td>Ciclisme, running, trail<\/td><\/tr>\r\n      <\/tbody>\r\n    <\/table>\r\n  <\/div>\r\n<\/section>\r\n\r\n<div class=\"gb-cita gb-txt\">\r\n  <h3>El m\u00e9s important<\/h3>\r\n  <p>Els suplements poden ser un gran aliat si es fan servir b\u00e9 i complementen una alimentaci\u00f3 equilibrada. Abans d\u2019incorporar-los a la teva rutina, consulta un professional per triar els m\u00e9s adequats per a les teves necessitats i els teus objectius esportius.<\/p>\r\n<\/div>\r\n\r\n<section class=\"gb-tienda\">\r\n  <p class=\"gn-eyebrow\">A la nostra botiga de Girona i online<\/p>\r\n  <h2 class=\"gn-h2\">Nutrici\u00f3 esportiva a Genciana<\/h2>\r\n  <p>M\u00e9s de 100 productes de nutrici\u00f3 esportiva de Nutrisport, Megaplus, Dietmed, Solaray i altres laboratoris. I si vols un pla a mida, la nostra nutricionista est\u00e0 especialitzada en nutrici\u00f3 esportiva.<\/p>\r\n  <nav>\r\n    <a href=\"\/ca\/categoria-producte\/suplements-nutricionals\/nutricio-esportiva\/\">Nutrici\u00f3 esportiva<\/a>\r\n    <a href=\"\/ca\/?s=creatina&amp;post_type=product\">Creatines<\/a>\r\n    <a href=\"\/ca\/?s=whey&amp;post_type=product\">Prote\u00efna whey<\/a>\r\n    <a href=\"\/ca\/nutricionista-a-girona\/#nutricion-deportiva\">Nutricionista esportiva<\/a>\r\n  <\/nav>\r\n<\/section>\r\n\r\n<aside class=\"gb-autor\">\r\n  <div class=\"gb-avatar\" aria-hidden=\"true\">G<\/div>\r\n  <div>\r\n    <p class=\"gb-autor-nom\">Escrit per<\/p>\r\n    <p><b>Equip de Diet\u00e8tica Genciana<\/b>Herbolari familiar a Girona des de 1995. T\u2019assessorem a la botiga de la Ronda Sant Antoni Maria Claret i per WhatsApp.<\/p>\r\n  <\/div>\r\n<\/aside>\r\n\r\n<section id=\"preguntas\" class=\"gn-faq\">\r\n  <div class=\"gn-faq-top\">\r\n    <p class=\"gn-eyebrow\">Dubtes freq\u00fcents<\/p>\r\n    <h2 class=\"gn-h2\">Preguntes sobre suplements esportius<\/h2>\r\n  <\/div>\r\n  <div class=\"gn-faq-box\">\r\n    <details><summary>Necessito suplements si faig esport?<\/summary><p>No sempre. La base \u00e9s una alimentaci\u00f3 equilibrada, l\u2019entrenament i el descans. Els suplements s\u00f3n un suport quan entrenes molt o et costa cobrir les teves necessitats amb la dieta.<\/p><\/details>\r\n    <details><summary>Quanta creatina cal prendre?<\/summary><p>La quantitat habitual \u00e9s de 3 g al dia. \u00c9s la dosi amb qu\u00e8 s\u2019ha comprovat que augmenta el rendiment en exercicis molt intensos i de curta durada.<\/p><\/details>\r\n    <details><summary>Prote\u00efna whey o prote\u00efna vegetal?<\/summary><p>La whey ve del s\u00e8rum de llet i \u00e9s la m\u00e9s habitual. Si no prens lactis o segueixes una dieta vegetal, les prote\u00efnes de p\u00e8sol, soja o arr\u00f2s s\u00f3n una bona alternativa.<\/p><\/details>\r\n    <details><summary>Quan \u00e9s millor prendre la prote\u00efna?<\/summary><p>El m\u00e9s habitual \u00e9s despr\u00e9s d\u2019entrenar, per\u00f2 el m\u00e9s important \u00e9s arribar a la quantitat de prote\u00efna que necessites al llarg del dia.<\/p><\/details>\r\n  <\/div>\r\n  <p class=\"gb-aviso\">Aquest article \u00e9s divulgatiu i no substitueix el consell d\u2019un professional sanitari. Els complements alimentaris no s\u2019han d\u2019utilitzar com a substitut d\u2019una dieta variada i equilibrada.<\/p>\r\n<\/section>\r\n\r\n<aside class=\"gb-fuentes\">\r\n  <b>Fonts<\/b>\r\n  <ul>\r\n    <li><a href=\"https:\/\/www.fisiologiadelejercicio.com\/creatina-y-sus-efectos-sobre-el-rendimiento-2\/\" target=\"_blank\" rel=\"noopener\">La creatina i els seus efectes sobre el rendiment \u2013 Fisiolog\u00eda del Ejercicio (en castell\u00e0)<\/a><\/li>\r\n    <li><a href=\"https:\/\/g-se.com\/es\/efectos-de-la-suplementacion-con-l-glutamina-sobre-la-recuperacion-muscular\" target=\"_blank\" rel=\"noopener\">Efectes de la suplementaci\u00f3 amb L-glutamina sobre la recuperaci\u00f3 muscular \u2013 G-SE (en castell\u00e0)<\/a><\/li>\r\n    <li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5568273\/\" target=\"_blank\" rel=\"noopener\">Estudi sobre els BCAA en l\u2019esport \u2013 NIH (en angl\u00e8s)<\/a><\/li>\r\n  <\/ul>\r\n<\/aside>\r\n\r\n<section class=\"gn-cta\">\r\n  <div>\r\n    <h2>Vols saber qu\u00e8 et conv\u00e9?<\/h2>\r\n    <p>Explica\u2019ns quin esport fas i el teu objectiu, i et recomanem el m\u00e9s adequat.<\/p>\r\n    <p class=\"gn-dir\">Ronda Sant Antoni Maria Claret, 15 \u00b7 Girona \u00b7 972 20 87 87<\/p>\r\n  <\/div>\r\n  <div class=\"gn-cta-btns\">\r\n    <a class=\"gn-b1\" href=\"https:\/\/wa.me\/34972208787?text=Hola%2C%20vull%20consell%20sobre%20suplements%20esportius\" target=\"_blank\" rel=\"noopener\">Escriu-nos per WhatsApp<\/a>\r\n    <a class=\"gn-b2\" href=\"\/ca\/nutricionista-a-girona\/#nutricion-deportiva\">Nutricionista esportiva<\/a>\r\n  <\/div>\r\n<\/section>\r\n\r\n<section>\r\n  <div class=\"gq-head\">\r\n    <p class=\"gn-eyebrow\">Continua llegint<\/p>\r\n    <h2 class=\"gn-h2\">Altres articles<\/h2>\r\n  <\/div>\r\n  <div class=\"gb-rel\">\r\n    <a href=\"\/ca\/tipus-de-magnesi\/\"><img decoding=\"async\" src=\"https:\/\/www.genciana.es\/wp-content\/uploads\/2025\/02\/pexels-karolina-grabowska-4498240-1-768x512.jpg\" alt=\"\" loading=\"lazy\"><span>Minerals i vitamines<\/span><b>Tipus de magnesi: beneficis, usos i quin triar<\/b><\/a>\r\n    <a href=\"\/ca\/guia-plantes-medicinals\/\"><img decoding=\"async\" src=\"https:\/\/www.genciana.es\/wp-content\/uploads\/2025\/02\/pexels-yankrukov-5480238-1-768x512.jpg\" alt=\"\" loading=\"lazy\"><span>Plantes medicinals<\/span><b>Guia sobre plantes medicinals<\/b><\/a>\r\n    <a href=\"\/ca\/equilibri-hormonal-menopausa\/\"><img decoding=\"async\" src=\"https:\/\/www.genciana.es\/wp-content\/uploads\/2026\/11\/pexels-mahsima-7366376-1-683x1024.jpg\" alt=\"\" loading=\"lazy\"><span>Menopausa<\/span><b>L\u2019equilibri hormonal en la transici\u00f3 a la menopausa<\/b><\/a>\r\n  <\/div>\r\n<\/section>\r\n\r\n<\/div>\r\n<script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[\r\n{\"@type\":\"Question\",\"name\":\"Necessito suplements si faig esport?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"No sempre. 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G Equip de Diet\u00e8tica GencianaHerbolari a Girona des de 1995 \u00b7 Actualitzat el [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[4977],"tags":[4985,4986,4987,4988,4989],"class_list":["post-13122","post","type-post","status-publish","format-standard","hentry","category-suplements-esportius","tag-energia-y-resistencia","tag-entrenamiento-y-recuperacion","tag-fitness-y-salud","tag-nutricion-deportiva","tag-suplementacion-deportiva"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Suplements esportius: creatina, prote\u00efna i m\u00e9s | Genciana<\/title>\n<meta name=\"description\" content=\"Creatina, prote\u00efna, glutamina, BCAA i recuperadors: per a qu\u00e8 serveixen, quan prendre\u2019ls i quin triar segons el teu objectiu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.genciana.es\/ca\/millorar-rendiment-esportiu\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Suplements esportius: creatina, prote\u00efna i m\u00e9s | Genciana\" \/>\n<meta property=\"og:description\" content=\"Creatina, prote\u00efna, glutamina, BCAA i recuperadors: per a qu\u00e8 serveixen, quan prendre\u2019ls i quin triar segons el teu objectiu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.genciana.es\/ca\/millorar-rendiment-esportiu\/\" \/>\n<meta property=\"og:site_name\" content=\"Diet\u00e8tica Genciana\" \/>\n<meta property=\"article:published_time\" content=\"2025-02-22T16:52:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-11-05T15:19:01+00:00\" \/>\n<meta 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