{"id":116704,"date":"2025-08-27T09:24:35","date_gmt":"2025-08-27T07:24:35","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=116704"},"modified":"2025-08-27T09:24:35","modified_gmt":"2025-08-27T07:24:35","slug":"microbiota-i-esport-alianca-marca-diferencia","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2025\/08\/27\/microbiota-i-esport-alianca-marca-diferencia\/","title":{"rendered":"La microbiota i l\u2019esport: una alian\u00e7a que marca la difer\u00e8ncia!"},"content":{"rendered":"<p>Alguna vegada t\u2019has preguntat perqu\u00e8 alguns esportistes es recuperen m\u00e9s r\u00e0pid de lesions o resisteixen millor el cansament extrem? La resposta podria estar, curiosament, als seus intestins.<br \/>\n<!--more--><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-116700 aligncenter\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/08\/deportista.jpg\" alt=\"microbiota y el deporte\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/08\/deportista.jpg 1000w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/08\/deportista-768x512.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/08\/deportista-630x420.jpg 630w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/08\/deportista-696x464.jpg 696w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p>Com a professional de la salut integral, he vist com atletes amb rutines id\u00e8ntiques aconsegueixen resultats dispars, i la clau sovint resideix en un aliat &#8220;invisible&#8221; i que no ten\u00edem en compte: la <strong>microbiota intestinal<\/strong>. Aquest ecosistema de bacteris, fongs, protozous, arqueus i virus no nom\u00e9s digereix els nostres aliments, sin\u00f3 que influeix en com absorbim els nutrients, combatem inflamacions i fins i tot com gestionem l\u2019estr\u00e8s f\u00edsic. I aqu\u00ed arriba all\u00f2 fascinant: l\u2019esport la modela, i ella, alhora, potencia el teu rendiment. Vegem com funciona aquest treball simbi\u00f2tic.<\/p>\n<h2>Microbiota: el teu entrenador &#8220;invisible&#8221;<\/h2>\n<p>La microbiota no \u00e9s un simple conjunt de microbis. \u00c9s un \u00f2rgan din\u00e0mic que:<\/p>\n<ul>\n<li><strong>Regula la teva energia:<\/strong> alguns bacteris transformen fibra en \u00e0cids grassos de cadena curta, combustible essencial per a esfor\u00e7os perllongats<sup>1<\/sup>.<\/li>\n<li><strong>Protegeix el teu sistema immunol\u00f2gic:<\/strong> el 70% de les teves defenses s\u2019allotgen a l\u2019intest\u00ed. Un desequilibri pot significar aqu\u00ed m\u00e9s refredats i menys dies d\u2019entrenament<\/li>\n<\/ul>\n<h3>Com transforma l\u2019esport la teva microbiota?<\/h3>\n<ul>\n<li><strong>Exercici aer\u00f2bic:<\/strong> augmenta la diversitat bacteriana, especialment d\u2019Akkermansia, vinculada a disminuir la inflamaci\u00f3 i a millorar el metabolisme<sup>2<\/sup>.<\/li>\n<li><strong> Entrenament de for\u00e7a:<\/strong> afavoreix bacteris que sintetitzen prote\u00efnes musculars, com observem en halter\u00f2fils<sup>3<\/sup>.<\/li>\n<\/ul>\n<p>Dada clau: no nom\u00e9s \u00e9s fer esport, sin\u00f3 com el fas. Un estudi en corredors amateur va mostrar que els que combinaven cardio i ioga tenien una microbiota m\u00e9s equilibrada que els que feien nom\u00e9s peses o entrenament de for\u00e7a.<\/p>\n<h3>Quan l\u2019esport i la microbiota fallen<\/h3>\n<p>Una <strong>microbiota danyada<\/strong> (per estr\u00e8s, antibi\u00f2tics, mala alimentaci\u00f3 i fins i tot la mala gesti\u00f3 emocional) pot endarrerir la recuperaci\u00f3 muscular i augmentar el risc de lesions.<\/p>\n<p>Cas real: una pacient amb colitis que va reprendre el running progressivament va veure millorar els seus s\u00edmptomes un 40% en 3 mesos, gr\u00e0cies a la combinaci\u00f3 de prebi\u00f2tics, probi\u00f2tics i postbi\u00f2tics amb exercici moderat<sup>4<\/sup>.<\/p>\n<h4>Tres accions per potenciar aquesta alian\u00e7a<\/h4>\n<ol>\n<li><strong>Personalitza la teva nutrici\u00f3:<\/strong> no tots necessitem els mateixos probi\u00f2tics. Un test de femta pot revelar les teves mancances.<\/li>\n<li><strong>Combina entrenaments:<\/strong> el mix de cardio i for\u00e7a estimula m\u00e9s esp\u00e8cies bacterianes. Recomanable la uni\u00f3 de ioga i peses la mateixa setmana.<\/li>\n<li><strong>Suplementa amb cap:<\/strong> l\u2019exc\u00e9s de prote\u00efna animal pot fer malb\u00e9 la teva microbiota. Alternatives com el mid\u00f3 resistent (pl\u00e0tan verd, llegums) s\u00f3n excel\u00b7lents.<\/li>\n<\/ol>\n<p>La microbiota \u00e9s el company d\u2019entrenament que mai no veiem, per\u00f2 els efectes dels quals sentim a cada sessi\u00f3. Com a professional, la meva recomanaci\u00f3 \u00e9s clara: escolta el teu intest\u00ed, en particular, i tot el teu cos en general. Si ell est\u00e0 b\u00e9, el teu rendiment i salut ho reflectiran. Recorda que sempre \u00e9s millor que t\u2019acompanyin en tots aquests processos i canvis professionals de la salut integral. Posa\u2019t a les millors mans.<\/p>\n<ul>\n<li><strong>Consultar las\u00a0<a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/07\/BEA_Referencias_Cofenat_Agosto_2025.pdf\" target=\"_blank\" rel=\"noopener\">refer\u00e8ncies bibliogr\u00e0fiques<\/a><\/strong><\/li>\n<\/ul>\n<p style=\"text-align: center;\">ESPAI PATROCINAT PER<strong><br \/>\n<a href=\"https:\/\/www.cofenat.es\/es\/terapias-naturales.html\" target=\"_blank\" rel=\"noopener noreferrer\">Cofenat<\/a><\/strong><a href=\"https:\/\/www.cofenat.es\/es\/terapias-naturales.html\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-29768 aligncenter td-animation-stack-type0-2\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Cofenat_OK.jpg\" sizes=\"auto, (max-width: 292px) 100vw, 292px\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Cofenat_OK.jpg 1200w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Cofenat_OK-768x281.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Cofenat_OK-696x255.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Cofenat_OK-1068x391.jpg 1068w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Cofenat_OK-1148x420.jpg 1148w\" alt=\"La evidencia cient\u00edfica demuestra que las terapias naturales tambi\u00e9n curan\" width=\"292\" height=\"106\" \/><\/a><\/p>\n<p><strong>Autor:\u00a0<\/strong>Dr. Freddy Acevedo Ruiz. Especialista en Medicina Integrativa, Nutrici\u00f3 Vegana i Doctor en Medicina Tradicional Xinesa i Acupuntura<\/p>\n<p><a href=\"https:\/\/www.bioecoactual.com\/ca\/subscripcio\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Subscriu-te<\/strong><\/a><strong> a la Newsletter i rep cada mes Bio Eco Actual gratis al teu correu<\/strong><\/p>\n<p><strong><em>Bio Eco Actual<\/em><\/strong>, <em>el teu mensual 100% ecol\u00f2gic<\/em><strong><br \/>\nLlegir <\/strong><a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/07\/BioEcoActual_Agost_2025.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Bio Eco Actual Agost 2025<\/strong><\/a><\/p>\n<p><iframe style=\"border: none; width: 100%; height: 520px;\" src=\"\/\/e.issuu.com\/embed.html?d=bioecoactual_agost_2025&amp;hideIssuuLogo=true&amp;showOtherPublicationsAsSuggestions=true&amp;u=bioecoactual\" allowfullscreen=\"allowfullscreen\"> <\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Alguna vegada t&rsquo;has preguntat perqu&egrave; alguns esportistes es recuperen m&eacute;s r&agrave;pid de lesions o resisteixen millor el cansament extrem? La resposta podria estar, curiosament, als seus intestins.<\/p>\n","protected":false},"author":419,"featured_media":116701,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7175],"tags":[],"class_list":["post-116704","post","type-post","status-publish","format-standard","has-post-thumbnail","category-terapies-naturals"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>La microbiota i l\u2019esport: una alian\u00e7a que marca la difer\u00e8ncia! - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"La microbiota no \u00e9s un simple conjunt de microbis. \u00c9s un \u00f2rgan din\u00e0mic que: Regula la teva energia: alguns bacteris transformen fibra\" \/>\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.bioecoactual.com\/ca\/2025\/08\/27\/microbiota-i-esport-alianca-marca-diferencia\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La microbiota i l\u2019esport: una alian\u00e7a que marca la difer\u00e8ncia!\" \/>\n<meta property=\"og:description\" content=\"La microbiota no \u00e9s un simple conjunt de microbis. \u00c9s un \u00f2rgan din\u00e0mic que: Regula la teva energia: alguns bacteris transformen fibra\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bioecoactual.com\/ca\/2025\/08\/27\/microbiota-i-esport-alianca-marca-diferencia\/\" \/>\n<meta property=\"og:site_name\" content=\"Bio Eco Actual\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BioEcoActual\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-08-27T07:24:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2025\/08\/deportista.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bio Eco Actual\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:site\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bio Eco Actual\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2025\\\/08\\\/27\\\/microbiota-i-esport-alianca-marca-diferencia\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2025\\\/08\\\/27\\\/microbiota-i-esport-alianca-marca-diferencia\\\/\"},\"author\":{\"name\":\"Bio Eco Actual\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#\\\/schema\\\/person\\\/43c1f0817cbc73f37ce66f2978084ceb\"},\"headline\":\"La microbiota i l\u2019esport: una alian\u00e7a que marca la difer\u00e8ncia!\",\"datePublished\":\"2025-08-27T07:24:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2025\\\/08\\\/27\\\/microbiota-i-esport-alianca-marca-diferencia\\\/\"},\"wordCount\":586,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2025\\\/08\\\/27\\\/microbiota-i-esport-alianca-marca-diferencia\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bioecoactual.com\\\/wp-content\\\/uploads\\\/2025\\\/08\\\/deportista.jpg\",\"articleSection\":[\"Ter\u00e0pies Naturals\"],\"inLanguage\":\"ca-ES\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2025\\\/08\\\/27\\\/microbiota-i-esport-alianca-marca-diferencia\\\/\",\"url\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2025\\\/08\\\/27\\\/microbiota-i-esport-alianca-marca-diferencia\\\/\",\"name\":\"La microbiota i l\u2019esport: una alian\u00e7a que marca la difer\u00e8ncia! 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