{"id":3045,"date":"2026-04-24T21:29:04","date_gmt":"2026-04-24T21:29:04","guid":{"rendered":"https:\/\/thenutrition.store\/?p=3045"},"modified":"2026-04-24T21:29:04","modified_gmt":"2026-04-24T21:29:04","slug":"mites-i-veritats-sobre-els-suplements-esportius","status":"publish","type":"post","link":"https:\/\/thenutrition.store\/ca\/myths-and-truths-about-sports-supplements\/","title":{"rendered":"Mites i veritats sobre els suplements esportius: el que haur\u00edeu de saber abans de comprar"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"3045\" class=\"elementor elementor-3045\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5628c55 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5628c55\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-998e06a\" data-id=\"998e06a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-14fec93 elementor-widget elementor-widget-image\" data-id=\"14fec93\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"740\" height=\"493\" src=\"https:\/\/thenutrition.store\/wp-content\/uploads\/2024\/11\/preparacion-proteina.jpg\" class=\"attachment-large size-large wp-image-5881\" alt=\"preparaci\u00f3 de prote\u00efnes\" srcset=\"https:\/\/thenutrition.store\/wp-content\/uploads\/2024\/11\/preparacion-proteina.jpg 740w, https:\/\/thenutrition.store\/wp-content\/uploads\/2024\/11\/preparacion-proteina-300x200.jpg 300w, https:\/\/thenutrition.store\/wp-content\/uploads\/2024\/11\/preparacion-proteina-600x400.jpg 600w, https:\/\/thenutrition.store\/wp-content\/uploads\/2024\/11\/preparacion-proteina-64x43.jpg 64w, https:\/\/thenutrition.store\/wp-content\/uploads\/2024\/11\/preparacion-proteina-18x12.jpg 18w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7984e654 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7984e654\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3863d8c3\" data-id=\"3863d8c3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5bef8054 elementor-widget elementor-widget-text-editor\" data-id=\"5bef8054\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Hola a tothom! A <\/span><a href=\"https:\/\/thenutrition.store\/ca\/\"><b>La botiga de nutrici\u00f3<\/b><\/a><span style=\"font-weight: 400;\"> A Barcelona, hem ajudat a atletes, principiants i fins i tot els m\u00e9s avan\u00e7ats a trobar el que necessiten, i hem sentit tot tipus d&#039;idees sobre suplements esportius. Algunes s\u00f3n encertades, mentre que d&#039;altres no tenen sentit. Per aix\u00f2 avui volem separar la realitat de la ficci\u00f3 i aclarir alguns dels mites m\u00e9s comuns sobre els suplements esportius.<\/span><\/p>\n<h4><b>1. Mite: \u201cEls suplements esportius s\u00f3n esteroides\u201d<\/b><\/h4>\n<p><b>Realitat:<\/b><span style=\"font-weight: 400;\"> No tenen res a veure amb els esteroides<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aquesta \u00e9s una de les idees err\u00f2nies m\u00e9s grans. Els suplements esportius no s\u00f3n esteroides. Productes com <\/span><b>prote\u00efna en pols<\/b><span style=\"font-weight: 400;\">, <\/span><b>creatina<\/b><span style=\"font-weight: 400;\">, o <\/span><b>BCAAs<\/b><span style=\"font-weight: 400;\"> estan dissenyats per complementar la teva dieta i millorar el teu rendiment, no per alterar qu\u00edmicament el teu cos.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Esteroides:<\/b><span style=\"font-weight: 400;\"> Subst\u00e0ncies sint\u00e8tiques amb greus riscos per a la salut.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Suplements esportius:<\/b><span style=\"font-weight: 400;\"> Eines segures i naturals quan s&#039;utilitzen correctament.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consell \u00fatil:<\/b> <b>Prote\u00efna de s\u00e8rum<\/b><span style=\"font-weight: 400;\"> i <\/span><b>BCAAs<\/b><span style=\"font-weight: 400;\"> s\u00f3n excel\u00b7lents opcions per millorar la recuperaci\u00f3 muscular de manera saludable.<\/span><\/li>\n<\/ul>\n<h4><b>2. Mite: \u201cSi prenc suplements, no cal que controli la meva dieta\u201d<\/b><\/h4>\n<p><b>Realitat:<\/b><span style=\"font-weight: 400;\"> Els suplements s\u00f3n un complement, no un substitut<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Una dieta equilibrada \u00e9s essencial per a qualsevol pla d&#039;entrenament. Els suplements no fan miracles.<\/span><\/p>\n<p><b>Errors comuns:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Utilitzar els suplements com a excusa per als mals h\u00e0bits alimentaris.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Descuidar nutrients b\u00e0sics com les prote\u00efnes, els carbohidrats i els greixos saludables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Assessorament professional:<\/b><span style=\"font-weight: 400;\"> Utilitzeu suplements per cobrir defici\u00e8ncies, per\u00f2 prioritzeu una dieta rica en aliments naturals.<\/span><\/li>\n<\/ul>\n<h4><b>3. Mite: \u201cLa creatina provoca augment de pes o retenci\u00f3 de l\u00edquids\u201d<\/b><\/h4>\n<p><b>Realitat:<\/b><span style=\"font-weight: 400;\"> La creatina millora la for\u00e7a i la recuperaci\u00f3<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00c9s cert que la creatina pot causar un lleuger augment de pes inicial, per\u00f2 aix\u00f2 es deu a l&#039;emmagatzematge d&#039;aigua als m\u00fasculs, no al greix.<\/span><\/p>\n<p><b>Beneficis reals:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Augmenta la for\u00e7a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Millora la recuperaci\u00f3 muscular.<\/span><\/li>\n<\/ul>\n<p><b>Falses pors:<\/b><span style=\"font-weight: 400;\"> No causa augment de greix ni retenci\u00f3 de l\u00edquids nociva.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ho sabies?<\/b> <b>monohidrat de creatina<\/b><span style=\"font-weight: 400;\"> \u00e9s un dels suplements m\u00e9s investigats i segurs del mercat.<\/span><\/li>\n<\/ul>\n<h4><b>4. Mite: \u201cEls suplements nom\u00e9s s\u00f3n per a culturistes\u201d<\/b><\/h4>\n<p><b>Realitat:<\/b><span style=\"font-weight: 400;\"> S\u00f3n \u00fatils per a qualsevol tipus d&#039;atleta<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tot i que els culturistes els utilitzen \u00e0mpliament, els suplements beneficien les persones que practiquen:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>CrossFit<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>C\u00f3rrer<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Triatlons<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Entrenament de resist\u00e8ncia<\/b><\/li>\n<\/ul>\n<p><b>Exemple pr\u00e0ctic:<\/b><b><br \/><\/b><span style=\"font-weight: 400;\">Un <\/span><b>batut de prote\u00efnes<\/b><span style=\"font-weight: 400;\"> \u00e9s ideal tant per a aixecadors de peses com per a corredors que necessiten una recuperaci\u00f3 muscular efica\u00e7 despr\u00e9s d&#039;una marat\u00f3.<\/span><\/p>\n<h4><b>5. Mite: \u201cSi no prens suplements, no pots millorar\u201d<\/b><\/h4>\n<p><b>Realitat:<\/b><span style=\"font-weight: 400;\"> Una dieta equilibrada i l&#039;entrenament s\u00f3n clau<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00c9s possible fer progressos f\u00edsics sense suplements, sempre que la dieta i la rutina d&#039;exercici siguin adequades.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No obstant aix\u00f2, els suplements s\u00f3n eines valuoses si necessiteu:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complir requisits nutricionals espec\u00edfics.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Millorar la recuperaci\u00f3 o el rendiment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exemple:<\/b> <b>BCAAs<\/b><span style=\"font-weight: 400;\"> pot ser \u00fatil si entrenes amb l&#039;est\u00f3mac buit o fas sessions d&#039;exercici intenses.<\/span><\/li>\n<\/ul>\n<p><!-- \/wp:paragraph --><!-- wp:heading --><\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><!-- \/wp:paragraph --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-dedd17f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dedd17f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7354a4f\" data-id=\"7354a4f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f14d5b0 elementor-widget elementor-widget-video\" data-id=\"f14d5b0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=xXPeN4ntRH4&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8f669af elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8f669af\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e14f613\" data-id=\"e14f613\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2e765bc elementor-widget elementor-widget-text-editor\" data-id=\"2e765bc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2><b>Per qu\u00e8 s\u00f3n \u00fatils els suplements esportius?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Tenint tot aix\u00f2 en compte, quin paper tenen els suplements esportius en la vida d&#039;un atleta?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Optimitzaci\u00f3 de la dieta:<\/b><span style=\"font-weight: 400;\"> Si portes un estil de vida actiu i no sempre pots preparar \u00e0pats perfectes, els suplements t&#039;ajuden a omplir els buits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recuperaci\u00f3 m\u00e9s r\u00e0pida:<\/b><span style=\"font-weight: 400;\"> Suplements com <\/span><b>BCAAs<\/b><span style=\"font-weight: 400;\"> o <\/span><b>prote\u00efna de s\u00e8rum de llet<\/b><span style=\"font-weight: 400;\"> afavoreix la regeneraci\u00f3 muscular despr\u00e9s d&#039;entrenaments intensos.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Millora del rendiment:<\/b> <b>Creatina<\/b><span style=\"font-weight: 400;\">, <\/span><b>beta-alanina<\/b><span style=\"font-weight: 400;\">, o fins i tot un preentrenament ben formulat et pot donar aquesta energia o resist\u00e8ncia addicional per rendir al m\u00e0xim.<\/span><\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-293e2d7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"293e2d7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d5507ac\" data-id=\"d5507ac\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-053e8f3 elementor-widget elementor-widget-text-editor\" data-id=\"053e8f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><b>Preguntes freq\u00fcents<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quins suplements s\u00f3n els millors per a principiants?<\/b><b><br \/><\/b><b>Prote\u00efna de s\u00e8rum<\/b><span style=\"font-weight: 400;\">, <\/span><b>creatina<\/b><span style=\"font-weight: 400;\">, i <\/span><b>multivitamines<\/b><span style=\"font-weight: 400;\"> s\u00f3n opcions generalment segures i efectives.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\" class=\"translation-block\"><b>La creatina \u00e9s segura per a les dones?<\/b><b><br><\/b> <span style=\"font-weight: 400\">S\u00ed, la creatina \u00e9s segura i beneficiosa per a tots dos sexes, ja que millora la for\u00e7a i la recuperaci\u00f3 muscular.<\/span><\/li>\n<\/ul>\n<h3><b>Conclusi\u00f3: Hauries de fer servir suplements?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Al final del dia, tot dep\u00e8n dels teus objectius i necessitats. Si tens una dieta equilibrada i no sents que et falta energia o recuperaci\u00f3, potser no els necessites. Per\u00f2 si vols portar el teu rendiment al seg\u00fcent nivell, els suplements esportius s\u00f3n eines segures i efectives, sempre que els utilitzis amb prud\u00e8ncia.<\/span><\/p>\n<p><b>Si tens preguntes sobre quin suplement \u00e9s millor per a tu, no dubtis a passar per la botiga.<\/b><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5d1c752 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5d1c752\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4096ce2\" data-id=\"4096ce2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-94bd135 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"94bd135\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.google.com\/maps\/@41.3910704,2.1822771,14z?entry=ttu&#038;g_ep=EgoyMDI2MDMwNC4xIKXMDSoASAFQAw%3D%3D\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">\ud83d\udccd Obtenir indicacions a Google Maps<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Hello, everyone! At The Nutrition Store in Barcelona, we\u2019ve helped athletes, beginners, and even the most advanced find what they [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5881,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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