{"id":2251,"date":"2015-09-16T11:42:32","date_gmt":"2015-09-16T11:42:32","guid":{"rendered":"http:\/\/osxbit.cat\/?p=2251"},"modified":"2015-09-16T11:42:59","modified_gmt":"2015-09-16T11:42:59","slug":"carrega-dhidrats-abans-duna-cursa-llarga-distancia","status":"publish","type":"post","link":"https:\/\/arxiu.trailrunner.cat\/?p=2251","title":{"rendered":"C\u00e0rrega d&#8217;hidrats abans d&#8217;una cursa de llarga dist\u00e0ncia"},"content":{"rendered":"<p>L&#8217;augment d&#8217;ingesta d&#8217;aliments rics en <strong>hidrats de carboni<\/strong> els dies previs a una cursa de llarga dist\u00e0ncia, ens pot anar molt b\u00e9 per poder tenir els &#8220;nivells&#8221; del cos a punt per aguantar hores d&#8217;esfor\u00e7.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>No<\/strong>\u00a0es tracta de que <strong>et facis un fart<\/strong> de menjar cada dia fins arribar al punt de que et notis empatxat. \u00c9s recomanable fer m\u00e9s \u00e0pats per\u00f2 de menys quantitat.<\/li>\n<\/ul>\n<ul>\n<li>Per una cursa de curta dist\u00e0ncia o curta durada, no \u00e9s necessari que facis tal ingesta d&#8217;hidrats els dies previs a la cursa.<\/li>\n<\/ul>\n<ul>\n<li>La nit pr\u00e8via a la cursa \u00e9s bo menjar qualsevol plat d\u2019arr\u00f2s o pasta per\u00f2 sense salses estranyes o \u00a0guarnicions molt pesades. Qualsevol tipus de fruita per postres \u00e9s una molt bona opci\u00f3.<\/li>\n<\/ul>\n<ul>\n<li>Pels <strong>2 o 3 dies<\/strong> abans de la cursa, \u00e9s recomanable menjar <strong>pasta, arr\u00f2s, patata<\/strong>, ja que son uns aliments rics en hidrats i que ens ajudaran a recarregar els m\u00fasculs de glucogen, que \u00e9s el que gastarem (i molt) en una cursa de llarga dist\u00e0ncia.<\/li>\n<\/ul>\n<ul>\n<li>Aquesta mesura alimentaria tamb\u00e9 \u00e9s bo combinar-la amb un entrenament suau, per no gastar massa la carrega de <strong>glucogen<\/strong> i sobretot descansar.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;augment d&#8217;ingesta d&#8217;aliments rics en hidrats de carboni els dies previs a una cursa de llarga dist\u00e0ncia, ens pot anar molt b\u00e9 per poder tenir els &#8220;nivells&#8221; del cos a punt per aguantar hores d&#8217;esfor\u00e7. &nbsp; No\u00a0es tracta de que et facis un fart de menjar cada dia fins arribar al punt de que et [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2254,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[10],"tags":[46,44,45,47],"class_list":["post-2251","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenaments","tag-arros","tag-hidrats","tag-pasta","tag-patata"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6t62L-Aj","jetpack_featured_media_url":"https:\/\/arxiu.trailrunner.cat\/wp-content\/uploads\/2015\/09\/pasta.jpg","_links":{"self":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2251","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2251"}],"version-history":[{"count":4,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2251\/revisions"}],"predecessor-version":[{"id":2256,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/posts\/2251\/revisions\/2256"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=\/wp\/v2\/media\/2254"}],"wp:attachment":[{"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2251"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2251"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arxiu.trailrunner.cat\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2251"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}