{"id":38491,"date":"2026-05-07T18:00:00","date_gmt":"2026-05-07T16:00:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=38491"},"modified":"2026-05-04T13:21:54","modified_gmt":"2026-05-04T11:21:54","slug":"finestra-anabolica-quant-dura-i-que-menjar-despres-dentrenar","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/finestra-anabolica-quant-dura-i-que-menjar-despres-dentrenar\/","title":{"rendered":"Finestra anab\u00f2lica: quant dura i qu\u00e8 menjar despr\u00e9s d&#8217;entrenar"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/finestra-anabolica-quant-dura-i-que-menjar-despres-dentrenar\/#Que_es_la_finestra_anabolica\" >Qu\u00e8 \u00e9s la finestra anab\u00f2lica<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/finestra-anabolica-quant-dura-i-que-menjar-despres-dentrenar\/#Que_passa_durant_la_finestra_anabolica\" >Qu\u00e8 passa durant la finestra anab\u00f2lica<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/finestra-anabolica-quant-dura-i-que-menjar-despres-dentrenar\/#Que_cal_menjar_despres_de_lexercici\" >Qu\u00e8 cal menjar despr\u00e9s de l&#8217;exercici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/finestra-anabolica-quant-dura-i-que-menjar-despres-dentrenar\/#Bibliografia\" >Bibliografia:<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_es_la_finestra_anabolica\"><\/span><strong>Qu\u00e8 \u00e9s la finestra anab\u00f2lica<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aclarem primer el concepte d\u2019anabolisme, que \u00e9s el conjunt de processos mitjan\u00e7ant els quals se sintetitzen mol\u00e8cules complexes a partir d\u2019altres de m\u00e9s senzilles. Per dir-ho d\u2019una manera molt assequible, es podria definir com el \u201ccuinat\u201d de plats elaborats a partir de mat\u00e8ries primeres.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"591\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/03\/pareja_running-880x591.jpg\" alt=\"\" class=\"wp-image-38489\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/03\/pareja_running-880x591.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/03\/pareja_running-440x296.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/03\/pareja_running-768x516.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/03\/pareja_running.jpg 1000w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>La finestra anab\u00f2lica \u00e9s un terme associat a l\u2019exercici i fa refer\u00e8ncia a la idea que despr\u00e9s de fer exercici existeix un lapse de temps \u2014una \u201cfinestra\u201d\u2014 d\u2019entre hora i mitja i dues hores, en qu\u00e8 les prote\u00efnes s\u2019assimilen millor i es produeix una recuperaci\u00f3 m\u00e9s r\u00e0pida del teixit muscular. Basant-se en aquesta creen\u00e7a, no \u00e9s estrany veure esportistes que, en acabar un entrenament, prenen immediatament una beguda o una barreta proteica.<\/p>\n\n\n\n<p>No est\u00e0 del tot clar que aquesta finestra existeixi, ni que duri dues hores. Alguns estudis, segons l\u2019Associaci\u00f3 Espanyola de Nutrici\u00f3 i Diet\u00e8tica, suggereixen que la finestra en q\u00fcesti\u00f3 pot durar entre 24 i fins a 48 hores.<\/p>\n\n\n\n<p>Aquesta associaci\u00f3 destaca dos conceptes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>L\u2019aprofitament ser\u00e0 m\u00e9s gran durant les primeres sis hores<\/li>\n<li>El temps que el m\u00fascul triga a recuperar-se \u00e9s directament proporcional a l\u2019esfor\u00e7; dit d\u2019una altra manera, com m\u00e9s gran \u00e9s l\u2019esfor\u00e7, m\u00e9s triga el cos a recuperar-se.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_passa_durant_la_finestra_anabolica\"><\/span>Qu\u00e8 passa durant la finestra anab\u00f2lica<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La finestra \u00e9s el moment en qu\u00e8 el cos sintetitza millor i m\u00e9s r\u00e0pidament les prote\u00efnes i augmenta la reserva de glicogen (que \u00e9s una reserva de glucosa que s\u2019emmagatzema al fetge en forma de mol\u00e8cules interconnectades).<\/p>\n\n\n\n<p>Independentment de la seva durada, consumir prote\u00efnes i hidrats despr\u00e9s de l\u2019esfor\u00e7 \u00e9s benefici\u00f3s per a l\u2019organisme, per\u00f2 sembla clar que no \u00e9s necessari ingerir una barreta o un batut proteic just despr\u00e9s d\u2019acabar. Aquesta urg\u00e8ncia es considera avui en dia un mite.<\/p>\n\n\n\n<p>El m\u00e9s important \u00e9s la qualitat i quantitat de <a href=\"https:\/\/www.mgc.es\/ca\/blog\/els-10-aliments-mes-rics-en-proteines\/\">prote\u00efnes<\/a> i calories ingerides al llarg del dia, amb independ\u00e8ncia de si es fa en el per\u00edode posteriors a l\u2019esfor\u00e7.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_cal_menjar_despres_de_lexercici\"><\/span>Qu\u00e8 cal menjar despr\u00e9s de l&#8217;exercici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aclarit ja que no hi ha una urg\u00e8ncia real i que el que importa \u00e9s reposar prote\u00efnes i glicogen, la recomanaci\u00f3 dependr\u00e0 dels teus objectius, ja sigui guanyar massa muscular o perdre pes.<\/p>\n\n\n\n<p>Com a norma general, el cos necessitar\u00e0:<\/p>\n\n\n\n<p><strong>Prote\u00efnes<\/strong>, que estimularan la s\u00edntesi de massa muscular. Bones fonts de prote\u00efnes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Els ous<\/li>\n<li>Les carns, tant vermelles com d\u2019aviram<\/li>\n<li>El peix blau<\/li>\n<\/ul>\n\n\n\n<p>Els <a href=\"https:\/\/www.mgc.es\/ca\/blog\/lactis-deu-arguments-a-favor-i-en-contra-de-suprimir-los\/\"><strong>l\u00e0ctics<\/strong><\/a>, com el iogurt grec<\/p>\n\n\n\n<p><strong>Hidrats de carboni<\/strong> (o carbohidrats), que estimularan la formaci\u00f3 de glicogen. Per exemple:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Arr\u00f2s<\/li>\n<li>Fruita<\/li>\n<li>Pa i <a href=\"https:\/\/www.mgc.es\/ca\/blog\/beneficis-de-menjar-pasta\/\">pastas<\/a> integrals<\/li>\n<li>Llegums<\/li>\n<\/ul>\n\n\n\n<p><strong>Greixos<\/strong>. No cal suprimir-los completament, per\u00f2 s\u00ed ser <a href=\"https:\/\/www.mgc.es\/ca\/blog\/quant-saps-sobre-la-dieta-mediterrania\/\">prudent<\/a> amb ells i evitar els greixos d\u2019origen animal. En general, qualsevol greix que sigui s\u00f2lid a temperatura ambient.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bibliografia\"><\/span>Bibliografia:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/www.academianutricionydietetica.org\/nutricion-deportiva\/ventana-anabolica\/\">Academia Espa\u00f1ola de Nutrici\u00f3n y Diet\u00e9tica: La ventana anab\u00f3lica<\/a><br><a href=\"https:\/\/www.sportlife.es\/blogs\/nutricionydeporte\/mito-ventana-anabolica-ingesta-proteinas-justo-despues-entrenar_290588_102.html\">SportLife: el mito de la ventana anab\u00f3lica<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Qu\u00e8 \u00e9s la finestra anab\u00f2lica Aclarem primer el concepte d\u2019anabolisme, que \u00e9s el conjunt de processos mitjan\u00e7ant els quals se sintetitzen mol\u00e8cules complexes a partir d\u2019altres de m\u00e9s senzilles. Per dir-ho d\u2019una manera molt assequible, es podria definir com el \u201ccuinat\u201d de plats elaborats a partir de mat\u00e8ries primeres. La finestra anab\u00f2lica \u00e9s un terme [&hellip;]<\/p>\n","protected":false},"author":22,"featured_media":38489,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658,659,665],"tags":[],"class_list":["post-38491","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","category-benestar","category-vida-sana-ca"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2026\/03\/pareja_running.jpg","author_info":{"display_name":"Eduard Blanco","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/eblanco\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Finestra anab\u00f2lica: quant dura i qu\u00e8 menjar despr\u00e9s d&#039;entrenar - MGC M\u00fatua<\/title>\n<meta name=\"description\" content=\"La finestra anab\u00f2lica \u00e9s el per\u00edode despr\u00e9s de l\u2019exercici en qu\u00e8 el cos pot sintetitzar millor prote\u00efnes i recuperar glicogen. 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